CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

800m Walk

3:00 Foam Roller

Function

A.

Metcon (No Measure)

10:00 @ Sustainable Effort

0:20 Wall Facing Handstand Hold

10/side Arrested Box Step Ups, 24″/20″

20/side Single Leg Jump Rope
*Rest 2:00 between A * B

*Modify as needed

B.

Metcon (No Measure)

10:00 @ Sustainable Effort

20m Quadruped Walk

10/side Russian Twist, may add weight

0:20-0:30 Feet Elevated FLR Plank
*Rest 2:00 between B & C

*Modify as needed

C.

Metcon (No Measure)

10:00 @ Sustainable Effort

1-2/side Turkish Get Ups, light load

1:00 Assault Bike
*Rest 2:00 between C & D

*Modify as needed

D.

Metcon (No Measure)

10:00 @ Sustainable Effort

15m/side Single Arm Front Rack Carry, moderate load

0:30/side Side Plank

100m Run
*Modify as needed

Performance

A.

Metcon (No Measure)

10:00 @ Sustainable Effort

0:20 Wall Facing Shoulder Taps / Handstand Hold

10/side Lateral Box Walk Overs, 24″/20″

20/side Single Leg Backward Jump Rope
*LBWO: https://youtu.be/HtQ2VK0Lea4

*Rest 2:00 between A & B

B.

Metcon (No Measure)

10:00 @ Sustainable Effort

15m Weighted Quadruped Walk, light load

8-10/side Half Kneeling Wood Chop (low to high), light load

0:10-0:15/side Single Arm FLR Plank, may use parallettes or rings
*Rest 2:00 between B & C

C.

Metcon (No Measure)

10:00 @ Sustainable Effort

2/side Turkish Get Ups, light/moderate load

1:00 Assault Bike
*Rest 2:00 between C & D

D.

Metcon (No Measure)

10:00 @ Sustainable Effort

20m D-Ball Carry

0:20-0:30/side Star Plank

150m Run

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

4RNFT

0:10-0:15/side Quadruped Hip Extension

0:10-0:15/side Single Leg Glute Bridge Iso Hold

30m Front Rack Kettlebell Carry, light/moderate load

1:00 Assault Bike/Row/Jump Rope/Run @ increasing aerobic effort

+

Front Rack Mobility

Function

A.

Front Squat (4,1,4,1,4,1; Rest 2:00-3:00 )

*Sets of 4

– @75-77%

– Tempo @2111

*Sets of 1

– If possible, use 82-92%

– Tempo @2011

*Compare to Oct/2/18

+

Metcon (No Measure)

EMOMx14:00-16:00

Odd: 10-12 Thrusters, 75/55

Even: 10/8 Assault Bike Calories
*Modify as needed

Cool Down + Stretch

Performance

A.

Front Squat (3,1,3,1,3,1; Rest 2:00-3:00 )

*Sets of 3

– @ 80%

– Tempo @2111

*Sets of 1

– Use 85,90 & 95%

– Tempo @2011

*Compare to Oct/2/18

*Atheltes w/ FS 1RM of 245/145+

+

Metcon (No Measure)

EMOMx16:00

Odd: 5-6/side Alternating Dumbbell Thrusters, 50/35

Even: 12/10 Assault Bike Calories

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3:00 Assault Bike

Then,

2-3RNFT

1:00 Jump Rope

30m Quadruped Walk

0:10-15/side Single Arm Bent Over Dumbbell Row Hold, light load

Function

A1.

Weighted Dips (@3011; 3-5 x 4; Rest 0:45)

*Athletes without Weighted Dips

– Strict Dips

@2111; 5-7 or 3.2.1 x 4; Rest 0:45

– Band Assisted Dips

@32A1; 6-8 or 3.2.2; Rest 0:45

– Dumbbell Tricep Kickback

@40×1; 8-10/side x 3; Rest 0:45

*Use “Matador” for WD

A2.

Dumbbell Elbowing Row (@2121; 8/side x 4; Rest 1:30 )

https://youtu.be/efJIssqJ_VE

+

Metcon (AMRAP – Rounds)

13:00 @ Increasing Effort

12-15 Pull Ups

150m Run

12-15 Hand Release Push Ups

150m Run
*Run = 1 rep

*Modify as needed

Additional Work on Your Own

3-4RNFT

15 V-Ups

25m/side Single Arm Farmer’s Walk Carry, moderate/tough load

*Modify as neded

Performance

A1.

Weighted Dips (@2111; 1-3 x 4; Rest 0:45)

*Use rings

A2.

Single Arm Landmine Elbowing Row (@2112; 8,8,6,6/side; Rest 1:30 )

https://youtu.be/zGnD7FEQh_w
*Build after two sets

*Athletes w/ Weighted Pull Ups

+

Metcon (AMRAP – Rounds)

13:00 @ Increasing Effort

12 Chest to Bar Pull Ups

200m Run

10 Kipping Dip

200m Run
*Run = 1 rep

Additional Work on Your Own

3-4RNFT

12-15 GHD Sit Ups

25m/side Mixed Rack Suitcase Carry, tough

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (Time)

For Time:

100 Air Squats (alt. every 25)

1k Row (both)

10 Rope Climbs 15′ (partition as needed)

800m Run (both)

50 Toes to Bar / Hanging Knee Riases

50 Assault Bike Calories (25/each; partition as needed)
*Modify as needed

Performance

A.

Metcon (Time)

For Time:

100 Jumping Air Squats (alt. every 25)

1k Row (both)

8 Legless Rope Climbs 15′ (partition as needed)

800m Run (both)

60 Knee to Elbow (alt. every 15)

60 Assault Bike Calories (25/each; partition as needed)

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

10:00 @ Easy Effort

1:00 Assault Bike

15m/side Single Arm Overhead Carry. light/moderate

8-12/side Single Arm Russian Kettlebell Swing, light/moderate

15m Quadruped Walk

Function

A.

Pause Power Snatch + Hang Snatch (1 PPS + 2 HS Every 1:00 x 8)

PPS: https://youtu.be/XLYQL_5VS2A
*HS: below parallel

*Modify as needed

+

Metcon (Time)

3RFT

10/side Dumbbell Power Snatch, 35/20

20 Burpee Box Jump (SD), 24″/20″
*Step up allowed

*Modify as needed

*Time Cap 10:00

Performance

A.

3 Position Snatch (1 S + 1 HS + 1 HHS Every 1:00 x 8)

*Athletes w/ PS 1RM 155/85+

+

Metcon (Time)

3RFT

10/side Dumbbell Snatch, 50/35

20 Burpee Box Jump, 24″/20″
*DBS: Below Parallel

*Time Cap 10:00

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3-5RNFT

100m Jog / Walk

0:10-0:20 L-Sit on Parallettes / 0:30 Tuck L-Sit on Paralllettes

8/side Goblet Half Kneeling to Half Squat

Function

A.

Close Grip Bench Press (@2011; 5,4,4,3; Rest 2:00)

*Build every time rep scheme decreases

B.

Back Rack TnG Step Downs (@2010; 8/side x 3; Rest 1:30 )

https://youtu.be/i_uFm_1IQ5c
*Use 12-16″ box

+

Metcon (5 Rounds for time)

4-5RNDS

30 Double Unders / 50 Singles

5 Push Press, 95/65 @40×1

30 Double Unders / 50 Singles

10 Push Press, 95/65 @1010
*Rest 0:30 beween rounds

*Time Cap 13:00

*Modify as needed

Additional Work on Your Own

4RNDS

15 Pull Ups

Rest 0:15

15 Banded Tricep Push Downs @1010

RAN

*Perfect mechanics, not for time!

*Modify as needed

Performance

A.

Incline Close Grip Bench Press (@2011; 4,4,3,3; Rest 2:00)

*Build after two sets

*Compare to last week

*Athletes w/ a CGBP 1RM of 225/115+

B.

Box Pistol (@2010; 4-6/side x 3; Rest 1:30 )

https://youtu.be/tJdRqPZ28-4
*If possible, add weight

+

Metcon (5 Rounds for time)

4-5RNDS

4-6 UB Handstand Push Ups

75 Double Unders

4-6 UB Handstand Push Ups
*Rest 0:30 between rounds

*Time Cap 13:00

Additional Work on Your Own

4RNDS

12-15 Chest to Bar Pull Ups

Rest 0:15

10-12 EZ-Bar Skul Crushers

RAN

*Perfect mechanics, not for time!

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00 Before Class

3:00-5:00 Foam Roller

https://youtu.be/mhTP4V8JcG0

Function

A.

Metcon (No Measure)

15:00 @ Easy Effort

2:00 Assault Bike

1:00 Handstand Hold

30m Walking Lunges
*Rest 3:00 between A & B

*Modify as needed

B.

Metcon (No Measure)

15:00 @ Easy Effort

200m Run

1:00 Quadruped Plank

10/side Arrested Step Ups, 24″/20″
*Rest 3:00 between B & C

*Modify as needed

C.

Metcon (No Measure)

15:00 @ Easy Effort

25m Reverse Sled Drag

15m/side Mixed Rack Overhead Carry

10 No Push Up Burpees
*Modify as needed

Performance

A.

Metcon (No Measure)

15:00 @ Sustainable Long Effort

2:00 Assault Bike

3-5 Wall Walks

30m Bear Hug Walking Lunges, 20/14
*BHWL: https://youtu.be/RbgWEsaG12w

*Rest 3:00 between A & B

B.

Metcon (No Measure)

15:00 @ Sustainable Long Effort

200m Run

1:00 Weighted Quadruped Plank

10/side Lateral Box Walk Overs, 24″/20″
*LBWO: https://youtu.be/HtQ2VK0Lea4

*Rest 3:00 between B & C

C.

Metcon (No Measure)

15:00 @ Sustainable Long Effort

25m Reverse Sled Drag, tough load

20m Dual Overhead Kettlebell Carry

10 No Push Up Burpees to Target, 6″

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3-4RNFT

1:00 Assault Bike

15m/side Theraband Lateral Walks

10/side Theraband Standing Knee Raise

0:25/side Single Leg Hip Thrust

Function

A.

Back Squat (5,1,5,1,5,1; Rest 2:00)

*Sets of 5

– @ 75%

– Tempo @2111

*Sets of 1

– Build from 80-90%

– Tempo @2011

*Compare to Sep/25/18

+

Metcon (AMRAP – Reps)

10:00AMRAP @ Sustainable Effort

15 Wall Ball Shots, 20/14 @ 10’/9′

15/12 Calorie Row
*Modify as needed

Cool Down + Stretch

Performance

A.

Back Squat (4,1,4,1,4,1; Rest 2:00-3:00 )

*Sets of 4

– @ 77%

– Tempo @2111

*Sets of 1

– Use 82,87 & 92%

– Tempo @2011

*Compare to Sep/25/18

*Atheltes w/ BS 1RM of 285/185+

+

Metcon (AMRAP – Reps)

10:00AMRAP @ 90% Aerobic Effort

50 Wall Ball Shot, 20-30/14-20 @ 10’/9′

30/24 Calorie Row

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3-5RNFT

0:30 Dip Support / FLR Plank

0:30 Passive Hang / Active Hang

1:00 Jump Rope

Function

A1.

Strict Dips ( @3011; 5-7 or 3.2.2 x 4; Rest 0:45)

*Athletes without Strict Dips

– Band Assisted Dips

@31A1; 6-8 or 3.3.2; Rest 0:45

– Laying Down Tricep Extension

@40×0; 12-15 x 3; Rest 0:45

A2.

Dual Dumbbell Prone Row (@2111; 8-10 x 4; Rest 1:30 )

https://youtu.be/1Ao4iwzigjo

+

Metcon (3 Rounds for time)

3RNDS @ Increasing Effort

15 Hang Power Cleans, 95/65

15 Hand Release Push Ups

200m Run
*Time Cap 12:00

*Modify as needed

Additional Work on Your Own

3-4RNFT

5/side Contralateral V-Ups

10 V-Ups

20 Hollow Rocks

0:30 Hollow Hold

*Modify as neded

Performance

A1.

Weighted Dips (@2111; 5,4,3,2; Rest 0:45)

*Build small on each set

A2.

Chest Supported Incline DB Row (@11×2; 10,10,8,8; Rest 1:30 )

https://youtu.be/LL9YlELlBaY
*Build after two sets

*Athletes w/ Weighted Pull Ups only

+

Metcon (Time)

@ Increasing Effort

21-15-9

Power Cleans, 135/95

Dips

*Run 300m after each round
*Time Cap 15:00

Additional Work on Your Own

3-4RNFT

5 GHD Sit Ups

7 Half GHD Sit Ups

0:20 GHD Hollow Hold

10/side Barbell Side Bends, 45/35

*BB Side Bends: https://youtu.be/F_9UT6oVRo4

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (Time)

SJU’s Team Series W2

For Time:

40/side Single Arm Front Rack Kettlebell Squat, 70/53 (alt. every 10)

60 Weighted Abmat Sit Ups, 20/14 (alt. every 15; anchored)

2k Row (alt. every 500m)

60 Weighted Abmat Sit Ups, 20/14 (alt. every 15; anchored)

40/side Single Arm Front Rack Kettlebell Squat, 70/53 (alt. every 10)
*Modify as needed

Performance

A.

Metcon (Time)

SJU’s Team Series W2

For Time:

40/side Single Arm Dumbbell Overhead Squat, 50/35 (alt. every 10; switch hands on every turn)

60 Weighted V-Ups, 15/10 (alt. every 10)

2k Row (alt. every 500m)

60 Weighted V-Ups, 15/10 (alt. every 10)

40/side Single Arm Dumbbell Overhead Squat, 50/35 (alt. every 10; switch hands on every turn)