Functional Fitness

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A couple long pieces to choose between today, but nothing fancy. More of the same work pieces. A cluster is a clean, front squat, shoulder to overhead, however, you can combine it into a squat clean thruster.

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

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A. Hypertrophy

A1. Trap bar deadlift 4x8
A1. BB bent over row 4x10

B. Accessory

B1. Weighted chin up 3x6
B2. DB single arm row 3x12
B3. Banded Paloff Press 3x20

C. Conditioning

40 min E5MOM (8 rounds)
50 cal AAB

D. Work Capacity

30 AMRAP
15 sandbag cluster (100/75)
15 burpee over sandbag
100m sandbag carry (100/75)

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Functional Fitness

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The work capacity piece today is a lot of volume. Keep the weights manageable and keep moving

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

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A. Hypertrophy

A1. BB backrack rear lunge 4x10 (ea leg)
A1. BB RDL 4x10

B. Accessory

B1. RFESS 3x10
B1. Single leg RDL 3x10
B2. Landmine cauldron 3x10
B2. Jump squat 3x20

C. Conditioning

48 min E3MOM (16 rounds, alternating)
400m run
500m row

D. Work Capacity

6 rounds, not for time
8 double KB complex (squat clean, lunge, lunge, push press, 2x 35/18's)
16 KB burpee deadlift (2x 35/18)
24 double KB swing (2x 35/18)

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Functional Fitness

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Happy Saturday crew. A pretty straightforward workout for today’s suck fest. If you want to make it more challenging, throw on a vest.

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

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A. Saturday Suck Fest

10 rounds for time
400m run
10 DB man maker (2x 35/20)
20 box step overs (35/20 over 24/20)

B. Hypertrophy

B1. DB Bench 4x12
B1. BB bent over row 4x12

C. Accessory

C1. BB curl 4x12
C1. Feet elevated pushup 4x15
C1. Banded face pull 4x20

D. Odd object

Yoke carry 5x100' AHAP

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Functional Fitness

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For the work capacity piece, you’ll be alternating couplets in an EMOM fashion.

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

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A. Hypertrophy

Snatch complex - low hang snatch, OHS, hang snatch, OHS, hi hang snatch, OHS 6x1

B. Accessory

B1. Weighted pistol 3x10
B1. Bottom up KB press 3x12
B1. Banded paloff press 3x20

C. Conditioning

25 min E5MOM (5 rounds)
300m shuttle sprint (50m lengths)

D. Work Capacity

32 E2MOM (alternating)
A: 1 round Cindy
4 D-ball over shoulder (100/75)

B: 50 DU
8 deadlift (225/175)

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Functional Fitness

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Usual pool work for today.

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Active Recovery

Swim 12x100m
Rest as needed between intervals

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Functional Fitness

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Conditioning today is a bit of a bench mark workout. It’s Mikko’s triangle, a workout from one of the OG crossfitters. Scale up/down the calories for each machine depending on your capacity. If you don’t have access to one of the machines, do burpees or 2:1 KB swing instead.

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

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A. Oly

A1. Push press 5x6
A1. Handstand hold 5x:30s

B. Accessory

B1. DB lateral raise 3x10
B1. BB upright row 3x10
B2. BB shrug 3x15
B2. Band pull aparts 3x25

C. Conditioning

Mikko's triangle
40 EMOM, alternating
15/12 cal AB
15/12 cal row
15/12 cal ski
Rest

D. Work Capacity

30 AMRAP
100m sandbag run (100/75)
8 sandbag ground to overhead (100/75)
10 sandbag row (100/75)
12 sandbag front squat (100/75)

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Functional Fitness

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The work capacity pieces will continue to be slog fests this training block. We’re looking to increase GPP this phase, so imagine increasing your capacity this block. All this work will pay off drastically when we transition into strength work, as you’ll be able to handle more volume and recover from it as well. Keep after it.

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

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A. Hypertrophy

A1. BB RDL + Shrug 4x10
A1. Weight chin up 4x8

B. Accessory

B1. Muscle snatch 4x8
B1. BB Pendlay row 4x8
B1. I/Y/T 4x10

C. Conditioning

Bike for max distance 5x6 min, rest 1:00 between rounds

D. Work Capacity

5 rounds, not for time
8 single arm devil press, alternating (50/35)
100m run carrying wall ball (20/14)
12 single DB box step over (50/35 over 24/20)
100m run carrying wall ball
24 wall ball (20/14)
100m run carrying wall ball

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Functional Fitness

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Back at it. For the work capacity piece, choose a KB weight for the get ups that is challenging for you. It’s not for time, so focus on good, controlled reps.

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

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A. Hypertrophy

A1. BB front squat 4x10
A1. BB Goodmorning 4x12

B. Accessory

B1. Tempo KB Goblet squat (4242) 3x10
B1. Banded hip thrust 3x20
B2. Strict T2B 3x10
B2. Banded Paloff Press 3x20

C. Conditioning

5k row

D. Work Capacity

8 rounds, not for time
Wearing 20/14 vest
100' walking lunge
10 KB Turkish get up (total, 5 ea arm)
10 burpee pullups
30 KB swing (53/35)

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Functional Fitness

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We’ve got a long chipper for today’s suck fest. It’s a combo between running/barbell with both movements getting heavier as you go. SPlit the reps as needed between your partner.

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

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A. Saturday Suck Fest

With a partner, split work as needed

50 thruster (95/65)
Run 1 mile
50 power Snatch (135/95)
Run 1 mile with 20/14 wall ball
50 power clean and jerk (185/125)
Run 1 mile with 35/20 KB
50 front squat (from the ground, 225/165)
Run 1 mile with 50/35 sandbag
50 deadlift (315/215)

B. Hypertrophy

B1. BB bench 4x8
B1. Ring dip 4x10

C. Accessory

C1. DB Hammer curl 4x15
C1. BB Curl 4x10
C2. Banded tricep pushdown 4x20
C2. Banded face pull 4x20

D. Odd object

5 rounds, not for timeSled push 5x100m, AHAP

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Functional Fitness

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For the run piece today, pace the mile, 800’s, and 400’s at roughly your 2 mile pace. The 100’s should be a sprint, which is why the rest is so long. Enjoy your weekend.

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

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A. Oly

Clean complex - clean pull, hang power clean, front squat, jerk, hang squat clean, front squat, jerk 6x1

B. Accessory

B1. DB bulgarian split squat 4x10
B1. Heavy single arm bent over row 4x10
B1. Wall sit hold 4x30s

C. Conditioning

Run
1 mile, rest 4:00
2x800, rest 2:00
4x400, rest 1:00
8x100m, rest 2:00 (fast)

D. Work Capacity

5 rounds, not for time
750m row
8 sandbag clean over shoulder (150/100)
12 burpee pull up
16 sandbag squat (150/100)

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Functional Fitness

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If you don’t have access to a pool during our active recovery days, feel free to hit some low impact, zone 1-2 work (think elliptical, bike, row, etc). The point is to get some low intensity movement.

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Active Recovery

Swim 1500m
Break/rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Some good pieces to choose from today between the conditioning and work capacity piece. Both are going to tax your shoulders/core. Enjoy.

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

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A. Hypertrophy

A1. OHP 4x8
A1. Weighted plate front raise 4x15

B. Accessory

B1. Snatch grip push press 4x6
B1. Landmine cauldron 4x10 ea direction
B2. Bottom up KB press 3x12
B2. DB reverse fly 3x12

C. Conditioning

30 EMOM, alternating
15/12 cal row
3 wall walk
10 T2B

D. Work Capacity

30 AMRAP
200m run
10 deadlift (225/155)
10 HSPU
200m run
10 pull up
10 ring dip

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Functional Fitness

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The work capacity piece today is going to be a grip burner. Again, these pieces aren’t meant to be done for time, rather, its to build capacity. Don’t push the pace too much.

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

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A. Hypertrophy

A1. Chin up 4x10 (add weight if needed)
A1. BB pendlay row 4x12

B. Accessory

B1. Kneeling single arm row 4x10
B1. DB curl 4x10
B1. Banded face pull 4x20

C. Conditioning

Row/ski 5x1k, rest 2:00 between

D. Work Capacity

5 rounds, not for time
100m farmer walk (53/35)
15 double KB clean
15 double KB front squat
15 double KB to overhead

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the conditioning piece, you’ll be doing some interval work. Push the pace on the “work” intervals and recover between. If you don’t have access to a sled, you can push a plate across the floor, this is comparable. Otherwise, do weighted lunges.

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

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A. Hypertrophy

A1. BB Back squat 4x10
A1. BB RDL 4x12

B. Accessory

B1. BB Banded good morning 3x12
B1. Weighted box step up 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

Run 4 miles
4 min @ 2 mile pace, 1 min @ light jog

D. Work Capacity

30 AMRAP
10 sandbag ground to overhead (100/75)
10 strict pull up
100' sled push

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Functional Fitness

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Grab your ruck for the suck fest today. Do the pullups/squats with the ruck on your back.

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

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A. Saturday Suck Fest

5 rounds
1 mile ruck run (50/35)
10 ruck pull ups
20 ruck ground to overhead
50 ruck squats

B. Hypertrophy

B1. DB Bench 4x10
B1. Strict ring dip 4x8-12

C. Accessory

B1. BB Curl 4x12
B1. Banded tricep pushdown 4x20
B2. DB Chest fly 4x10
B2. Banded face pull 4x20

D. Odd object

Single arm farmer carry 5x50' ea arm (AHAP)

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#cronusfit #rltw #besomebody #earnit #paytheman