CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Hang Snatch (10:00-12:00 TnG Skill Play )

*Focus on mechanics, not load

+

Metcon (Time)

10RFT

3/side Single Arm Devil Presses, 35/20

11/side Alternating Dumbbell Lunges, 35/20 (goblet hold)

19 Air Squats
*P1 works while P2 rest; switch after each round

Performance

A.

Snatch (10:00-12:00 TnG Skill Play )

*Athletes w/ PS 1RM of 135/85+

+

Metcon (Time)

10RFT

3/side Single Arm Devil Presses, 50/35

11/right Single Arm Overhead Alternating Dumbbell Lunges, 50/35

11/left Single Arm Overhead Alternating Dumbbell Lunges, 50/35

19 Goblet Squats, 50/35
*P1 works while P2 rest; switch after each round

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

1:00 Cyclical Work

30m/side Single Arm Bottoms Up Carry

0:30 FLR Plank

Function

A1.

Close Grip Bench Press (@30×0; 5,4,4,3; Rest 0:45 )

*Build every time rep scheme decreases

A2.

Elevated Strict Handstand Push Ups (0:30AMRAP x 4; Rest 2:00 )

*Elevated 5″

+

Metcon (No Measure)

EMOMx15:00

Min 1-

10/8 Assault Bike Calories

Min 2-

4-5 Handstand Push Ups / 8-10 Dumbbell Push Press, 50/35 or 35/20

Min 3-

10-12 Kipping Toes to Ring
*Modify as needed

Performance

A1.

Incline Close Grip Bench Press (@20×0; 4,3,3,2; Rest 0:45 )

A2.

Strict Handstand Push Ups (0:30AMRAP x 3; Rest 2:00 )

*Even surface

+

Metcon (No Measure)

EMOMx15:00

Min 1-

12/10 Assault Bike Calories

Min 2-

4-6 Deficit Handstand Push Ups

Min 3-

15 Knee to Elbow

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

10:00 Assault Bike

*Every 2:00

5/side Single Arm Front Rack Kettlebell Squat, light/moderate

10 Goblet Kang Squat, light/moderate

Function

A.

Front Squat (@2011; 4,3,2,3,2,1; Rest 2:00-3:00)

*Wave format

*Build slightly heavier than last week; tough single no misses!

*Modify as needed

+

Metcon (Time)

For Time:

25 Calorie Row

50 Wall Ball Shots, 20/14 @ 10’/9′

15 Calorie Row

30 Wall Ball Shots, 20/14 @ 10’/9′

10 Calorie Row

20 Wall Ball Shots, 20/14 @ 10’/9′
*Modify as needed

Performance

A.

Front Squat (@2011; 3,2,1,3,2,1; Rest 2:00-3:00 )

*Wave format

– Build up to 80-85%

of 1st wave, and up

to 90-95% on

second wave

+

Metcon (Time)

For Time:

25 Calorie Row

50 Wall Ball Shots, 30/20 @ 10’/9′

15 Calorie Row

30 Wall Ball Shots, 30/20 @ 10’/9′

10 Calorie Row

20 Wall Ball Shots, 30/20 @ 10’/9′

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

4-5RNFT

5/side Half Kneeling Kettlebell Windmill, light load

10m Reverse Walking Lunge

10/side Russian Twist

Function

A.

Metcon (No Measure)

15:00 @ Easy Effort

750/600m Row

1-2 Rope Climbs, 15′

15m Quadruped Walk
*Modify as needed

Rest 3:00

B.

Metcon (No Measure)

15:00 @ Easy Effort

1 Mile Assault Bike

2-3/side Turkish Get Ups, moderate load

15m Sled Pull
*Modify as needed

Rest 3:00

C.

Metcon (No Measure)

15:00 @ Easy Effort

400m Run

5 Strict Knee to Chest

10 Hanging Knee Raises

0:20/side Contralateral Superman Hold
*Modify as needed

Performance

A.

Metcon (No Measure)

15:00 @ Easy Effort

1k/750m Row

1-2 Legless Rope Climbs, 15′

15m Weighted Quadruped Walk

Rest 3:00

B.

Metcon (No Measure)

15:00 @ Easy Effort

1.5 Mile Assault Bike

2-3/side Bottoms Up Turkish Get Ups, light load

15m Seated Sled Pull

Rest 3:00

Metcon (No Measure)

15:00 @ Easy Effort

600m Run

5 Strict Knee to Elbow

10 Toes to Bar

0:20/side Single Leg Reverse Hyper Hold
*May use GHD or RH for hold

Function / Performance

Additional Work on Your Own

Row Progression

Metcon (10 Rounds for time)

W7-12

500m Row @ 2k Pace

Rest/Walk 2:15

x 10
*If possible increase pace by .5 comparing to last week’s

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

4RNFT

0:30/side Single Leg Glute Bridge Iso Hold

10/side Quadruped Hip Extension

0:30/side Single Arm Front Rack Kettlebell Hold

10/side Staggered Stance Deadlift

Function

A.

Pause Clean + Hang Clean (1 Pause + 1 HC Every 1:30 x 10 )

*Pause: below knee

*Land below parallel on both movements

*Build up every two-three sets

*Modify as needed

+

Metcon (AMRAP – Reps)

0:00-2:00

12 Front Squats, 115/75

AMRAP Box Jump (SD), 24″/20″

2:00-4:00

Rest

4:00-6:00

9 Front Squats, 135/85

AMRAP Box Jump (SD), 24″/20″

6:00-8:00

Rest

8:00-10:00

6 Front Squats, 155/110

AMRAP Box Jump (SD), 24″/20″
*Modify as needed

Performance

A.

Clean (1 . 1 Every 1:30 x 8-10 )

*Use 80-85% of PC 1RM

+

Metcon (AMRAP – Reps)

0:00-2:00

12 Cleans, 135/95

AMRAP Box Jump (SD), 30″/24″

2:00-4:00

Rest

4:00-6:00

9 Cleans, 165/120

AMRAP Box Jump (SD), 30″/24″

6:00-8:00

Rest

8:00-10:00

6 Cleans, 185/130

AMRAP Box Jump (SD), 30″/24″

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

10:00 Before Class

3-4RNFT

0:45 Jump Rope

8/side Shoulder Taps

Function

A.

Metcon (5 Rounds for reps)

5RNFT

0:30 Handstand Hold (Wall Facing or Against Wall)

6 . 3-5 Chest to Bar Pull Ups / 8 . 4-6 Pull Ups

200/150m Row
*Rest 0:30 between rounds

*Modify as needed

+

Metcon (5 Rounds for reps)

5RNDS

Within a 3:00 window

150m Run

15/12 Calorie Row

AMRAP Double Unders / Single Unders
*Rest 1:00 after each round

Performance

A.

Metcon (5 Rounds for reps)

5RNFT

3 Wall Walks

2-5 Muscle Ups / Bar Muscle Ups

250/200m Row
*Athletes w/ Strict Handstand Push Ups, Weighted Pull Ups, & Dips only

+

Metcon (3 Rounds for reps)

5RNDS

Within a 3:00 window

200m Run

16/14 Calorie Row

AMRAP Double Unders
*Rest 1:00 between rounds

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (Time)

For Time:

50 Synchro Air Squats

30 Power Cleans, 95/65 (Partition as needed)

50 Synchro Air Squats

20 Power Cleans, 95/65

(Partition as needed)

50 Synchro Air Squats

10 Power Cleans, 95/65

(Partition as needed)
*Modify as needed

Rest 3:00

Metcon (Time)

5RNDS

P1: 200m Run

P2: 15 Toes to Ring
*Switch once both athletes finished their part

Performance

A.

Metcon (Time)

For Time:

50 Synchro Jumping Air Squats

30 Power Cleans, 115/75 (Partition as needed)

50 Synchro Jumping Air Squats

20 Power Cleans, 115/75

(Partition as needed)

50 Synchro Jumping Air Squats

10 Power Cleans, 115/75

(Partition as needed)

Rest 3:00

Metcon (Time)

5RNDS

P1: 300m Run

P2: 20 Toes to Bar
*Both athletes work at the same time

Cool Down + Stretch

Yoga Flow- https://www.youtube.com/watch?v=D9q5WsMk4ro

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3-4RNFT

1:30 Cyclical Work

0:30 Active Hang

15m Crab Walk

0:30 Forearm Plank

15m Quadruped Walk

Function

A1.

Dumbbell Laying Down Tricep Extension (@40×0; 12-15 x 3; Rest 0:45)

https://youtu.be/ir5PsbniVSc
*Focus on tempo

A2.

Dumbbell Cuban Rotations (@3131; 8-10 x 3; Rest 0:45)

https://youtu.be/4zKn1qnnSlo
*Light Load

A3.

L-Sit/L-Sit Flutter Kicks (0:15-0:30 x 3; Rest 1:30)

*Modify as needed

+

Metcon (No Measure)

3RNFT

400/350m Row

1-2 Rope Climbs, 15′

15 Box Jump (SD), 24″/20″

8-12 Strict Dips
*Modify as needed

Performance

A1.

Laying Down Tricep Extension w/ EZ-Bar (@30×0; 12 x 3; Rest 0:45)

https://youtu.be/k8KH84637Rw
*Athletes w/ Weighted Dips only

A2.

Cuban Rotations (@2121; 8 x 3; Rest 0:45)

*Light Load

*Athletes w/ Weighted Pull Ups only

A3.

L-Sit/L-Sit Flutter Kicks (0:20-0:30 x 3; Rest 1:30)

*Use rings for L-Sit

*May use parallettes for Flutter Kicks

*Athletes w/ Strict Knee to Elbow only

+

Metcon (No Measure)

3RNFT

500/400m Row

1-2 Legless Rope Climb, 15′

15 Box Jump Over, 24″/20″

8 Strict Ring Dips

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

2-3RNFT

1:00 Cyclical Work

5 Back Squast @22×0, empty barbell

5 Wide Stance Good Morning, empty barbell

Function

A.

Front Squat (@2111; 5,4,3,4,3,2; Rest 2:00-3:00)

*Build heavier on second wave

Ex

1st Wave

– 5 reps @ 70%

– 4 reps @ 80%

– 3 reps @ 85%

2nd Wave

– 4 reps @ 85%

– 3 reps @ 90%

– 2 reps @ 95%

+

Metcon (AMRAP – Reps)

8:00AMRAP

Ascending Ladder of 3’s

3 Thrusters, 75/55

3 Burpee

6 Thrusters, 75/55

6 Burpee

9 Thrusters, 75/55

9 Burpee

.

.

.
*Modify as needed

Performance

A.

Front Squat (@2111; 4,3,2,3,2,1; Rest 2:00-3:00)

*Build heavier on second wave

Ex

1st Wave

– 4 reps @ 75%

– 3 reps @ 85%

– 2 reps @ 90%

2nd Wave

– 3 reps @ 90%

– 2 reps @ 95%

– 1 reps @ 97%

*

Metcon (AMRAP – Reps)

8:00AMRAP

Ascending Ladder of 3’s

3 Thrusters, 100/70

3 Burpee Over Bar

6 Thrusters, 100/70

6 Burpee Over Bar

9 Thrusters, 100/70

9 Burpee Over Bar

.

.

.

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3RNFT

5/side Kettlebell Windmill, light

10/side Quadruped Hip Extension

1:30 Cyclical Work

Function

A.

Metcon (No Measure)

20:00 @ Easy Effort

50m Walking Lunges

10/side Wall Deadbug

0:30 Superman Hold, may add load

1:30 Cyclical Work
*Modify as needed

Rest 3:00

Metcon (No Measure)

20:00 @ Easy Effort

30m Weighted Quadruped Walk

10/side Half Kneeling Wood Chop

10/side Arrested Tall Kneeling to Standing

30m/side Single Arm Front Rack Kettlebell Carry
*Modify as needed

Performance

A.

Metcon (No Measure)

20:00 @ Easy Effort

50m Bumper Plate Overhead Walking Lunges, 25/15

8-10/side Weighted Wall Deadbug

0:30 Sorenson Hold, may add load

1:30 Cyclical Work

Rest 3:00

Metcon (No Measure)

20:00 @ Easy Effort

AMDAP Handstand Walk

10/side Half Kneeling Low Pulley Wood Chop

10/side Overhead Bumper Plate Tall Kneeling to Standing, 25/15

50m Bear Hug Carry, 100-150/80-100

Function / Performance

Additional Work on Your Own

Row Progression

Metcon (10 Rounds for time)

W6-12

500m Row @ 2k Pace

Rest/Walk 2:20

x 10
*Compare to last week’s pace