Functional Fitness

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I’m specifically not prescribing an intensity/percentage for lifts and pieces. Trust your body and push it however you feel.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Power snatch 6x3

B. Accessory

Snatch grip sotts press 3x8
Weighted chinup 3x8
I/Y/T 3x10

C. Metcon

For time
1-2-3...9-10 sandbag clean (150/100)
1-2-3...9-10 wall walk

D. Interval

6 rounds, rest 1:00 between
100m run
8 burpee box jump over (24/20)
100m run
12 T2B

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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And with that, we’re done with the 2023 open. Don’t forget to get your scores in for this week. We’re going to start our off season programming. Screenshot/favorite this workout so you have the blue print for this year. We’re going to have essentially a 40 week off season and then a 10-ish week ramp up pre-open cycle. This off season will be broken down into 6 weeks of “recovery” programming - basically just a short 3-4 piece workout to give you guys a mental/physical break from intensity. Then we’ll do 12 weeks of hypertrophy/base building, transitioning into 6 weeks of tempo/positional work, and finally a 16 week strength block.

As far as this block, hit as much/little as you want and give your body a break from intensity. This programming is meant to give you enough to maintain before we transition into a high volume hypertrophy block.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Back squat 4x8

B. Accessory

Single leg KB/DB RDL 3x10
Weighted box step up 3x10 ea leg
Wall sit hold 3x30s

C. Metcon

15 AMRAP
5-10-15... wall ball (20/14)
12/9 cal AAB

D. Conditioning

Run 3x1 mile, rest 4:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Saturday Suck Fest’s are back. If you’re planning on re-testing 23.3, don’t do the suck fest today. Otherwise, get after it and we’ll get back into some of our usual training style next week.

A/B mandatory. Pick 1 out of C/D based on perceived weakness.

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A. Strength

Bench 5x5

B. Saturday Suck Fest

For time
1 mile run
50 deadlift (225/155)
1 mile run
50 burpee pull ups
1 mile run
50 sandbag over shoulder (150/100)
1 mile run
50 DB box step overs (2x50/35's over 24/20)

C. Accessory

Weighted ring dip 3x10
BB curl 3x12
DB fly 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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23.3 is more or less a shoulder endurance sprint piece. You have to be very efficient on your wall walks for the first 6 minutes in order to make it to the strict HSPU’s. The snatches in the first AMRAP are light enough that you should be able to cycle through them unbroken, or with one short break in the middle. Most of the workout will be the wall walks/HSPU’s.

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A. 23.3

6 AMRAP
5 Wall Walks
50 Double-Unders
15 Snatches (95/65)
5 Wall Walks
50 Double-Unders
12 Snatches (135/95)

if complete, add 3 minutes to finish
20 Strict HSPU
50 Double-Unders
9 Snatches (185/125)

if complete, add 3 minutes to finish
20 Strict HSPU
50 Double-Unders
6 Snatches (225/155)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Take the well needed break today and get after 23.3 tomorrow.

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Active Recovery

45 min low impact cardio

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ll probably see HSPU’s this week, so take the opportunity to practice some deficit HSPU’s today.

A/B mandatory. Pick 1 out of C/D based on perceived weakness.

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A. Strength

12 min E2MOM (6 rounds)
3 position hang clean (hi, knees, low)
Work up to heavy set

B. Accessory

BB RDL 3x10
BB z-press 3x8
Banded face pull 3x20

C. Metcon

12 AMRAP
24 alternating pistols
16 pull up
8 power snatch (95/65)

D. Gymnastics

9 AMRAP
2-4-6... deficit HSPU (4"/2")
10-20-30... DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The interval piece today is fairly long - if the barbell is too tough to finish each round, feel free to drop the weight. The goal is to do each barbell movement unbroken and “rest” on the runs.

A/B mandatory. Pick 1 out of C/D based on perceived weakness.

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A. Oly

12 min E2MOM (6 rounds)
Hang snatch, OHS, Snatch, OHS
Work up to heavy complex

B. Accessory

BB Pendlay row 3x8
BB backrack rear lunge 3x8 ea leg
Strict C2BPU 3x8

C. Interval

18 min E6MOM (3 rounds)
12 power clean (115/75)
200m run
12 front squat (115/75)
200m run
12 shoulder to overhead (115/75)
Rest remainder

D. Conditioning

Row 8x500m, rest 1:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. Again, if you’re planning on re-testing 23.2, see how you feel afterwards and hit at least the A/B pieces. Otherwise, hit the usual training pieces today and get after the last week of the open.

A/B mandatory. Pick 1 out of C/D based on perceived weakness.

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A. Strength

12 min E3MOM (4 rounds)
5 back squats

B. Accessory

BB good morning 3x10
Pistol 3x12
Dragon flag 3x6

C. Metcon

9 AMRAP
3-6-9...
Thruster (95/65)
C2BPU

D. Interval

5x3 AMRAP, rest 1:00
7 power clean (115/75)
14 T2B
7 OHS (115/75)
AMRAP strict HSPU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hope 23.2 went well for you guys. Again, if you’re not happy with your score, take today to practice 23.2 and then re-test it tomorrow. Otherwise, if you’re happy, treat today as a normal training session.

A/B mandatory. Pick 1 out of C/D based on perceived weakness.

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A. Strength

Deadlift 5x5 @ 70-80%

B. Accessory

BB OHP 3x8
Weighted dip 3x12
I/Y/T 3x10

C. Interval

3 rounds, rest 3:00 between
12-9-6
Thruster (115/75)
Bar facing burpees
Cal AAB

D. Metcon

9 AMRAP
1-2-3-... squat clean (155/105)
8 pullups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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23.2 is a two part piece. For part A, efficiency will be the name of the game. The shuttle runs will really tax your legs, so keep your steps short and choppy on the turns. The shuttle runs would be where I would push the pace and “rest” on the burpee pullups.

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A. 23.2

A.
15 AMRAP
5 burpee pullups
10 shuttle runs (1 rep = 50 ft)
Add 5 burpee pullups each round

B.

5 minutes
1 RM thruster (from floor)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. Get ready for 23.2 tomorrow.

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Active Recovery

45 min low impact cardio

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We can probably expect some shoulder movements this week - wall walk vs HSPU’s. For the gymnastics piece today, practice your wall walk technique - focus on tight midline and fast hands.

A/B mandatory. Pick 1 out of C/D based on perceived weakness.

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A. Strength

OHP 3x5

B. Accessory

Single leg RDL 3x10
BB z-press 3x8
Banded face pull 3x20

C. Metcon

15 AMRAP
1-2-3... bar MU
2-4-6... OHS (115/75)
50 DU

D. Gymnastics

8 AMRAP
3 wall walk
9 box jump over (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing complicated for today. Keep the intensity managable - around 70-80%.

A/B mandatory. Pick 1 out of C/D based on perceived weakness.

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A. Oly

9 min E90s (6 rounds)
2 power snatches
work up to heavy double

B. Accessory

BB backrack weighted rear lunge 3x10
BB pendlay row 3x8
Strict T2B 3x10

C. Interval

5x3 AMRAP, rest 1:00 between
12 deadlift (225/165)
9 C2BPU
6 devil press (2x50/35's)
AMRAP pistols

D. Conditioning

Row 4x1k, rest 2:00 between

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hope you guys had a good result from 23.1 for those that tested it. If you’re not happy with your score, you have an opportunity to re-test it today before it’s due. If you’re going to re-test it, feel free to do A/B afterwards. Otherwise, treat today as a normal training day.

A/B mandatory. Pick 1 out of C/D based on perceived weakness.

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A. Strength

12 min E2MOM (6 rounds)
3 back squat
Start ~70% and work up to a heavy triple

B. Accessory

BB good morning 3x10
Weighted pistol 3x8
Chin up 3x10

C. Metcon

For time
200-150-100-50 double under
20-15-10-5 burpee box jump over (24/20)
12-9-6-3 ground to overhead (155/105)

D. Gymnastics

12 min EMOM (alternating)
8 C2BPU
12 T2B

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hope you guys enjoyed 23.1. If you plan to re-test it tomorrow, take a bit of a break today and do some drills. Otherwise, do some normal training and rest tomorrow.

A/B mandatory. Pick 1 out of C/D based on perceived weakness.

_________________________________________________

A. Strength

Deadlift 6x4

B. Accessory

DB bench 3x8
Weighted pullup 3x8
Banded face pull 3x20

C. Metcon

15 AMRAP
9 squat clean thruster (115/75)
9 bar facing burpees
9 pull up

D. Conditioning

24min E3MOM (8 rounds)
20/16 cal AB
20 KB goblet squat (53/35)

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#cronusfit #rltw #besomebody #earnit #paytheman