CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

0:20-0:30 Active Hang

0:20-0:30 FLR Plank

0:20-0:30 Hollow Rocks

Function

A1.

Rope Climb (2, 15′ x 3; Rest 0:45)

*Modify as needed

A2.

Dumbbell Bench Press (@20×1; 6-8 x 3; Rest 0:45)

A3.

Tuck L-Sit on Parallettes/L-Sit (0:15-0:25/side x 3; Rest 1:30)

*Modify as needed

+

Metcon (4 Rounds for reps)

4RNDS @ Hard Effort

0:30 Pull Ups / Jumping Pull Ups / Ring Rows

0:30 Burpees

0:30 Assault Bike
*Rest/Walk 3:00

Cool Down + Stretch

Performance

A1.

Legless Rope Climb (1-2, 15′ x 3; Rest 0:45)

https://www.youtube.com/watch?v=rfr-Tw3Pxh8

A2.

Dumbbell Incline Bench Press (@20×1; 6-8 x 3; Rest 0:45)

A3.

L-Sit on Rings (0:20-0:30 x 3; Rest 1:30 )

https://youtu.be/Gb-O1Q6MLVw
*If possible, externally rotate hands

+

Metcon (4 Rounds for reps)

4RNDS @ Hard Effort

0:30 Chest to Bar Pull Ups

0:30 Burpees to Target, 6″

0:30 Assault Bike
*Rest/Walk 3:00

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

1:00 Assault Bike

10 Kettlebell Swings, moderate load

10m Quadruped Walk

10m Burpee Broad Jump

Function

A.

Power Clean + Push Press (1.1 PC + 2-5 PP x 5; Rest 2:00)

*1st Set: 5 PP

*2nd Set: 4 PP

*3rd Set: 3 PP

*4th Set: 2 PP

*5th Set: 2 PP

*Build small every time rep scheme decreases

*Modify as needed

+

Metcon (4 Rounds for time)

3-4RNDS @ Increasing Effort

20 Wall Ball Shots, 20/14 @ 10’/9′

10 Toes to Bar / Hanging Knee Raise

10 Box Jump (SD), 24″/20″
*Rest 0:30 between rounds

Cool Down + Stretch

Performance

A.

Power Clean and Jerk (2 TnG PC + 4 PJ x 5; Rest 2:00)

*Use 60-80% of PC 1RM

*Athletes w/ PC 1RM 215/115 & Sorenson AMSAP 2:00+

+

Metcon (4 Rounds for time)

3-4RNDS @ Increasing Effort

20 Wall Ball Shots, 30/20 @ 10’/9′

10 Toes to Bar

10 Box Jump Over, 24″/20″
*Rest 0:30 between rounds

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3-4RNFT

6-8/side Goblet Half Kneeling to Half Squat

15m/side Single Arm Overhead Carry

30m Arrested Walking Lunges

Function

A1.

Front Squat (@20×1; 5 x 3; Rest 0:30)

*Use up to 65% of FS 1RM

A2.

Sled Push (50m x 3; Rest 2:00 )

*Modify as needed

+

Metcon (Time)

For Time:

250/200m Row

15 Dumbbell Power Snatch, 50/35 or 35/20 (Alternating)

15/right Single Arm Front Rack Lunge, 50/35 or 35/20 (Alternating feet)

30 Burpee

15/left Single Arm Front Rack Lunge, 50/35 or 35/20 (Alternating feet)

15 Dumbbell Power Snatch, 50/35 or 35/20

250/200m Row
*Modify as needed

Cool Down + Stretch

Performance

A1.

Chains Front Squat (@20×1; 5 x 3; Rest 0:30)

*Use up to 65% of FS 1RM

*Athletes w/ FS 1RM 235/155

A2.

Sled Push (50m x 3; Rest 2:00 )

*Tough load

+

Metcon (Time)

For Time:

350/250m Row

15/right Kettlebell Hang Power Snatch, 53/35

15/right Single Arm Overhead Lunge, 50/35 (Alternating feet)

24 Burpee Over Erg

15/left Kettlebell Hang Power Snatch, 53/35

15/left Single Arm Overhead Lunge, 50/35 (Alternating feet)

350/250m Row

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (No Measure)

40:00 @ Easy Effort

2:00 Assault Bike (P1)

2:00 Row (P2)

Then switch

1:00 Wall Sit (P1)

1:00 Arrested Superman Hold (P2)

Then switch

0:30 Passive Hang (P1)

0:30 Feet Elevated FLR Plank (P2)

Then switch
*Both team members work at same time

Cool Down + Stretch

Performance

A.

Metcon (No Measure)

40:00 @ Easy Effort

2:00 Assault Bike (P1)

2:00 Row (P2)

Then switch

1:00 Goblet Wall Sit (P1)

1:00 Goblet Good Morning Iso Hold (P2)

Then switch

0:15/side Single Arm Bar Hang (P1)

15/side Feet Elevated Alternating Plank Knee Tuck (P2)

Then switch
*Both team members work at same time

*FEAPKT- https://youtu.be/fB4nLtsIR5w

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

8-10/right Single Arm Russian Kettlebell Swing

6-8/right Single Arm Kettlebell Squat

30m/right Single Arm Front Rack Kettlebell Carry

0:30 Hollow Hold

8-10/left Single Arm Russian Kettlebell Swing

6-8/left Single Arm Kettlebell Squat

30m/left Single Arm Front Rack Kettlebell Carry

100m Run

Function

A.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
*Modify as needed

Cool Down + Stretch

Performance

A.

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

*Use Foam Roller & PVC for TP&R

*Lay on floor for PY & PT

*Thoracic Pails & Rails-

https://youtu.be/LyxzidkfhLA

*Prone Y- https://youtu.be/PumiLYzokwI

*Prone T- https://youtu.be/5Om7p4AKx6Y

Function

A.

Metcon (No Measure)

20:00 @ Easy Effort

12/10 Calorie Row

3 Wall Walks

30m/side Single Arm Farmer’s Walk

0:30 Hollow Rocks
*Modify as needed

+

Metcon (12 Rounds for calories)

Assault Bike W2-8

0:30 @ Sustainable Effort

0:30 Rest/Easy Spin

x 12
*Stick to RPM on every set, don’t increase nor decrease

*Compare to last week

Cool Down + Stretch

Performance

A.

Metcon (No Measure)

20:00 @ Easy Effort

14/12 Calorie Row

10m Handstand Walk / Handstand Walk Drill

30m/side Single Arm Farmer’s Walk, tough load

0:30 Weighted Hollow Rocks, use kettlebells

+

Metcon (12 Rounds for calories)

Assault Bike W2-8

0:30 @ 10:00

0:30 Rest/Easy Spin

x 12

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

*LPDL: https://youtu.be/4u6obRCC7DM

Function

A.

3 Position Hang Power Snatch (1 HHPS + 1 HPS + 1 BKHPS Every 1:15 x 6 )

– Below Knee

– Above Kne

– High Hang

+

Metcon (3 Rounds for reps)

3RNDS @ Sustainable Effort

0:30 Overhead Squat, 75/55

0:30 Rest

0:30 Burpee

0:30 Rest

0:30 Wall Ball Shots, 20/14 @ 10’/9′

0:30 Rest

0:30 Box Jump (SD), 24″/20″

1:00 Rest/Walk
*The idea is to be under tension during the whole 0:30 of work

*Modify as needed

Cool Down + Stretch

Performance

A.

3 Position Power Snatch (Floor + Below Knee + Mid-thigh) (1 HHPS + 1 BKHPS + 1 PS Every 1:15 x 6)

+

Metcon (3 Rounds for reps)

3RNDS @ 80-85% Aerobic Effort

0:30 Overhead Squat, 95/65

0:30 Rest

0:30 Burpee Over Bar

0:30 Rest

0:30 Wall Ball Shots, 30/20 @ 10’/9′

0:30 Rest

0:30 Box Jump (SD), 30″/24″

1:00 Rest/Walk
*The idea is to be under tension during the whole 0:30 of work

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3-4RNFT

0:20-0:30 Chin Up Hold / Active Hang

0:20-0:30 Dip Support / FLR Plank

0:20-0:30 Wall Sit March / Wall Sit

Function

A1.

Weighted Pull-ups (@2011; 2-4 x 3; Rest 0:45 )

*Athletes without WPU

Attempt a more complex progression than the one you been working on the past weeks

Ex.

instead of doing ring rows, go for jumping pull up, and so on

A2.

Weighted Dips (@2011; 2-4 x 3; Rest 0:45)

*Use “Matador”

*For assistance, may jump or use a band

@3012; 4-8 x 3; Rest 0:45

A3.

Dumbbell Reverse Lunge (@2010; 8/side x 3; Rest 1:30 )

+

Metcon (No Measure)

EMOMx14:00

Odd: 1 RND of Cindy

Even: 35-50 Double Unders / 0:30 Double Unders Practice
*1RND of Cindy

– 5 Pull Ups

– 10 Hand Release

Push Ups

– 15 Air Squats

*Modify as needed

Cool Down + Stretch

Performance

A1.

Weighted Strict Pronated Chest to Bar (@2011; 4,3,2 x 3; Rest 0:45)

A2.

Weighted Dips (@2011; 2-4 x 3; Rest 0:45)

*Use rings

A3.

Back Rack Reverse Lunges (@2010; 6-8/side x 3; Rest 1:30 )

https://youtu.be/uxhKq8wAbI0
*Don’t use rack

+

Metcon (No Measure)

EMOMx14:00

Odd: 1 RND of Strict Cindy

Even: 50-75 Double Unders
*Strict Cindy

– 5 Strict

Pronated/Supinated

or Mixed Grip Pull

Ups

– 10 Push Ups, only

chest touches the

ground, not quads

– 15 Air Squats

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Power Clean + Push Press (1 PC + 3 TnG PP Every 1:15 x 10)

*Use 60-65%

*Modify as needed

+

Metcon (No Measure)

EMOMx10:00

Odd: 12/side Dumbbell

Power Snatch, 50/35 or 35/20

Even: 10-12 Toes to Bar or 12-15 Hanging Knee Raise
*Modify as needed

Cool Down + Stretch

Performance

A.

Power Clean + Shoulder to Overhead (1 PC + 1 PP + 1 PJ + 1 SJ Every 1:15 x 10 )

*Up to date, in the CrossFit Open, the load used for the Shoulder to Overhead is 115/75 – 165/110. Therefore, start at 115/75 and do not exceed 185/135

*Build every two sets

+

Metcon (No Measure)

EMOMx10:00

Odd: 5-6/side Kettlebell Hang Power Snatch, 53/35

Even: 4 Strict Knee to Elbow + 8 Toes to Bar
KHPS: finish reps on one side, then switch

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (No Measure)

40:00 @ Easy Effort

800m Run (both)

1:00 FLR Plank

0:45/side Plank

0:30 Hollow Hold
*P1 works on hold, P2 rest, then switch

*Modify as needed

Cool Down + Stretch

Yoga Flow- https://www.youtube.com/watch?v=D9q5WsMk4ro&feature=youtu.be

Performance

A.

Metcon (No Measure)

40:00 @ Easy Effort

1k Run (both)

1:00 Ring FLR Plank

0:45/side Weighted Side Plank (arm), light load

0:30 Hollow Rocks, may add weight
*P1 works on hold, P2 rest, then switch

Cool Down + Stretch

Yoga Flow- https://www.youtube.com/watch?v=D9q5WsMk4ro&feature=youtu.be