CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

10:00

10/side Single Leg Glute Bridge

30m/side Single Arm Overhead Kettlebell Carry, light/moderate

10 Kettlebell Jefferson Curls

30m Walking Lunges

Function

A.

Pause Snatch Pull + Hang Power Snatch + Overhead Squat (1 PSP + 2 HPS + 1 OHS Every 1:30 x 6)

*PSP: pause below knee

*Mechanics over load

*Modify as needed

B.

Segmented Power Clean + Hang Power Clean ((1 SPC + 1 HPC ) 2 Every 1:30 x 5)

*Drop bar after HPC

*Modify as needed

+

Metcon (AMRAP – Reps)

12:00 @ Grinding Effort

5/side Alternating Dumbbell Power Snatch, 35-50/20-35

10 Burpees

10/side Dumbbell Step Up, 35-50/20-35 @ 24″/20″
*Dumbbell Step Up: “Open Standard”, may grab dumbbell behind neck, suitcase, goblet, etc,

*Modify as needed

Performance

A.

Snatch Pull + Hang Power Snatch + Hang Snatch (1 SP + 1 HPS + 1 HS Every 1:30 x 6 )

*Athletes w/ PS 1RM of 135/75+

B.

Power Clean + Hang Power Clean ((1 PC + 1 HPC) 2 Every 1:30 x 6 )

*Drop bar after HPC

*Athletes w/ PC 1RM of 185/105+

+

Metcon (AMRAP – Reps)

12:00 @ Grinding Effort

5/side Single Arm Devil’s Press, 50/35

10/side Dumbbell Step Up, 50/35 @ 24″/20″
*Dumbbell Step Up: “Open Standard”, may grab dumbbell behind neck, suitcase, goblet, etc,

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3-4RNFT

1-2/side Turkish Get Ups w/ Hold & Presses

5/side Single Leg Barbell Good Morning

6-8/side Deep Squat Thoracic Rotation

Function

A.

Metcon (No Measure)

20:00-24:00 @ 80% Aerobic Effort

Every 4:00

10-12 Tuck Ups

1-2 Wall Walks

0:10-0:15 Chin Up Hold

6-8 Hammer Curls

**Cyclical Work (Row, Assault Bike, Run, Ski Erg, Bike Erg, Jump Rope, etc.)
*Once finish with the 1st four movements of the 4:00 window, do cyclical work for the remaining time

*Modify as needed

+

Metcon (No Measure)

4RNFT

50m/side Single Arm Farmer’s Walk, tough

0:45-1:00 Hollow Rocks

0:45-1:00 Ring FLR Plank / FLR Plank

200m Easy Jog
*Modify as needed

Additional Work on Your Own

0:10-0:20/side Stir the Pot Plank

0:30 Sorenson Hold

5/side Side Plank Rotations

2:00 Arrested Box Step-Ups, 24″/20″

x 3

Performance

A.

Metcon (No Measure)

20:00-24:00 @ 80% Aerobic Effort

Every 4:00

10-12 V Ups

10m Handstand Walk / 3-5/side Wall Facing Shoulder Taps or Hip Touches

0:10/side Mixed Grip Rope Chin Up Hold

3 Rope Pull-Ups (legit)
*Once finish with the 1st four movements of the 4:00 window, do cyclical work for the remaining time

*Modify as needed

+

Metcon (No Measure)

4RNFT

50m/side Single Arm Farmer’s Walk Carry, 88/53+

15 Weighted Hollow Rocks, 25/15 (use bumper plate)

0:30 Ring Body Saw

300m Jog

Additional Work on Your Own

0:15-0:20 Paralletes Tuck Hold

0:30 Reverse Hyper Hold

5/side Weighted Side Plank Rotations, light load

2:00 Arrested Step Ups, 24″/20″

x 3

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3:00 Foam Roller

+

3-4RNDS

200m Run

8-10/side Single Leg Deadlift, light load

10-12 Simba Squat, light load

Function

A.

Back Squat (@2211; 5,3,1,1-3; Rest 2:00 )

*Start moderate, finish tough

B.

Clean Grip Romanian Deadlift (@32×0; 6 x 4; Rest 2:00 )

https://www.youtube.com/watch?v=v_MUOyoZyPU

+

Metcon (AMRAP – Rounds)

9:00AMRAP

30 Double Unders / 50 Singles

** Front Squats, 95/65
*Front Squats:

Ascending Ladder of 2’s

Ex

30 DU’s

2 FS

30 DU’s

4 FS

30 DU’s

6 FS

.

.

.

*Modify as needed

Cool Down + Stretch

Performance

A.

Back Squat ( @2211; 5,3,1,1-3; Rest 2:00)

*1st Set @ 65%

*2nd Set @ 75%

*3rd Set @ 80-90%

*4th Set @ 90-95%

*Athletes w/ BS 1 RM of 330/170+

B.

Snatch Grip Romanian Deadlift (@22×1; 4-6 x 4; Rest 2:00 )

https://www.youtube.com/watch?v=HpJvTfDFnWE
*Athletes w/ DL 1RM of 375/200+

+

Metcon (AMRAP – Reps)

9:00AMRAP

30 Double Unders

** Front Squats, 115/75
*Front Squats:

Ascending Ladder of 2’s

Ex

30 DU’s

2 FS

30 DU’s

4 FS

30 DU’s

6 FS

.

.

.

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

1:00 Assault Bike

5/side Half Kneeling Press

5/side Single Arm Renegade Row

0:20 Hollow Rocks

Function

A1.

Behind the Neck Press (@3111; 6,5,4,4; Rest 1:00 )

*LIght/moderate load

*Build every time rep scheme decreases

*Modify as needed

A2.

Strict Pull-Ups (@2111; 4-6 or 2.2.2 x 4; Rest 1:30)

*Pronated, supinated & mixed grip allowed

*Athletes without Strict Pull Ups:

– Lateral Pull Down

(Free Motion/Banded)

@21×3; 10-12 x 4; Rest 1:30

+

Metcon (Time)

@ Grinding Effort

Buy: 750/625m Row

3RNDS

1-2 Rope Climbs, 15′

10/side Single Arm Dumbbell Hang Power Clean & Press, 50/35 or 35/20
*Strict Press, Push Press & Push Jerk allowed

*Modify as needed

Performance

A1.

Axle Bar 10 Month Seated Press (@2111; 5,5,4,3; Rest 1:00 )

https://youtu.be/sj1cD2Ug6qY
*Build small on each set

*Athletes w/ Dual Dumbbell Seated Press of 45/25+

A2.

Pronated Chest to Bar Pull Up (@2110; 2-3 . 2-3. 1-2 x 4; Rest 1:30)

https://youtu.be/tOI_nKqOyvY
*Athletes w/ Weighted Pull Ups only

+

Metcon (Time)

@ Grinding Effort

Buy: 1k/750m Row

Then,

3 Rope Climbs, 20′

5/side Single Arm Kettlebell Hang Power Clean & Press, 53/35

2 Rope Climbs, 20′

10/side Single Arm Kettlebell Hang Power Clean & Press, 53/35

1 Rope Climb, 20′

15/side Single Arm Kettlebell Hang Power Clean & Press, 53/35
*Strict Press, Push Press, & Push Jerk allowed

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

3:00-5:00 Cyclical Work (Row, Assault Bike, Bike Erg, Ski Erg, etc)

+

Running Drills

https://www.youtube.com/watch?v=VW42KKmjEZY

Function / Performance

A.

Metcon (No Measure)

Not For Time:

400m Run

50m Walking Lunges

400m Run

50 Box Jump (SD) 24″/20″

400m Run

50 Air Squats

400m Run

50 Abmat Sit Ups

400m Run

50 Push Ups

400m Run

50 Box Step Ups , 24″/20″

400m Run

50 Ring Rows

400m Run
*Modify as needed; may modify number of reps and/or movement

Additional Work

Metcon (No Measure)

Not For Time

Accumulate 3:00 FLR Plank, may add weight

Accumulate 2:00/side Side Plank, may add weight

Accumulate 2:00 Hollow Rocks, may add weight
*250m Row penalty on every break

*Modify as needed

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

10:00 @ Easy Effort

1/side Turkish Get Ups

5/side Kettlebell Off Set Deadlift

10 Wall Ball Shots, light/moderate

0:30 Jumping Jacks

Function

A.

Segmented Snatch Grip Deadlift + Hang Power Snatch (1 SSGDL + 3 HPS Every 2:00 x 5)

SSGDL- https://youtu.be/DvorXFZjLjw

HPS- https://youtu.be/R432wA_jUEA
*Not TnG

*Perfect Form

*Modify as needed

B.

Hang Power Clean + Front Squat + Push Press ((1 HPC + 1 FS + 1 PP) 3 x 5sets; Rest 1:30)

*FS Tempo: @2211

Light/moderate load

*Mechanics over load

*Modify as needed

+

Metcon (No Measure)

EMOMx16:00 @ Grinding Effort

Min 1- 12/10 Calorie Row

Min 2- 10 Slam Ball Toss, 30/20

MIn 3- 10 Box Jump (SD), 24″/20″

MIn 4- Rest
*Modify as needed

Performance

A.

Segmented Snatch Grip Pull + High Hang Power Snatch (1 SSGP + 3 HHPS Every 2:00 x 5)

SSGP- https://youtu.be/Vc_CWKFc0ug

HHPS- https://youtu.be/sFSlUzGrEIY
*Light load

*Perfect Form

*Modify as needed

B.

Power Clean + Thruster (1.1.1 PC + 3 T x 5sets; Rest 1:30)

*Thruster: 0:01 iso hold at bottom

*Use 60-75% of PC 1RM

*Athletes w/ PC 1RM of 185/105+

+

Metcon (No Measure)

EMOMx16:00 @ Grinding Effort

Min 1- 15/12 Calorie Row

Min 2- 5 D-Ball Over Shoulder, 100-150/80-100

MIn 3- 10 Box Jump Over, 24″/20″

MIn 4- Rest

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3-4RNFT

0:30 Reverse Plank

0:30 Active Hang

0:30 Hollow Hold

100 Run

Function

A1.

Dual Dumbbell Neutral Grip Bench Press (@3111; 8/side x 4; Rest 0:30)

*Place a 45lb bumper plate under one side of bench

A2.

Single Arm KB Row (@3011; 8/side x 4; Rest 0:30 )

https://www.youtube.com/watch?v=_Kf8OhvUc2o

A3.

Tuck-Ups (15-20 x 4; Rest 1:00 )

*Modify as needed

+

Metcon (No Measure)

4-6RNFT

15 Band Pull Aparts

6-8 Tall Kneeling Bicep Curls @20×0

10/side Russian Twist, may add weight

1:30 Row / Assault Bike / Assault Air Runner / Ski Erg/ Bike Erg / Jump Rope

1:30 Row / Assault Bike / Assault Air Runner / Ski Erg/ Bike
*Each round ends with 3:00 cyclical work, after 1:30 switch movement

*Modify as needed

Performance

A1.

Single Arm Incline Dumbbell Bench Press (@2211; 6-8/side x 4; Rest 0:30)

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

A2.

Bent Over Trap Bar Row (@2012; 8-10 x 4; Rest 0:30 )

https://youtu.be/aNllFax4shk
*Athletes w/ Weighted Pull Ups only

A3.

V-Ups (15-20 x 4; Rest 1:00 )

*Athletes w/ Strict Knee to Elbow only

+

Metcon (No Measure)

4-6RNFT

6-8 Bent Over Dumbbell Flyes @2010, light load

6-8 Wall Sit Dumbbell Curls @20×0

10/side Weighted Russian Twist

1:30 Row / Assault Bike / Assault Air Runner / Ski Erg/ Bike Erg / Jump Rope

1:30 Row / Assault Bike / Assault Air Runner / Ski Erg/ Bike
*Each round ends with 3:00 cyclical work, after 1:30

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3-5RNFT

8 Kettlebell Swings, light/moderate

8 Goblet Squats, light moderate

0:30 Jump Rope

1:00 Assault Bike

Function

A.

Back Squat (@22×1; 5,3,3,2-4; Rest 2:00)

*Start light/moderate, finish moderate/tough

*Build on each set

*Modify as needed

B.

Segmented Clean Grip Deadlift (6 x 4; Rest 2:00)

*Tempo:

– 0:02 on each pause

– 0:03 on eccentric

*Modify as needed

+

Metcon (Time)

3RNDS @ Grinding Effort

12 Deadlifts, 95/65

8/side Back Rack Reverse Lunges 95/65

20m Sled Push, moderate/tough

100m Jog
*Modify as needed

Performance

A.

Back Squat (@2211; 3,3,3,2-4; Rest 2:00)

*1st Set @ 65-70%

*2nd Set @ 75-80%

*3rd Set @ 80-85%

*4th Set @ 85-90%

*Athletes w/ BS 1 RM of 330/170+

B.

Segmented Snatch Deadlift (6,6,5,5; Rest 2:00)

3 Pauses

1 Pause 1″ from the floor

1 Pause at the Knee

1 Pause at Mid Thigh
*Tempo

– 0:02 on each pause

– 0:03 on eccentric

*Athletes w/ DL 1RM of 375/200+

+

Metcon (Time)

3RNDS @ Grinding Effort

12 Deadlifts, 115/75

8/side Front Rack Reverse Lunges 115/75

20m Sled Push, tough

100m Jog

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

4-5RNFT

8 Scap Pull Ups

0:20-0:30 Quadruped Plank

1:00 Row

Function

A1.

Seated Barbell Press (@30×0; 6,6,5,5; Rest 0:45)

*Light/moderate load

*Build after two sets

*Modify as needed

A2.

Strict Pull-Ups (@2112; 3-6 or 2.2.1 x 4; Rest 1:30)

*Pronated, supinated & mixed grip allowed

*Athletes without Strict Pull Ups:

– Lateral Pull Down

(Free Motion/Banded)

@30×3; 12 x 4; Rest 1:30

+

Metcon (Time)

3-4RNDS @ Sustainable Effort

15m Sled Pull, tough load

30m Quadruped walk

30m/side Single Arm Front Rack Kettlebell Carry, 35-44/18-26
*Modify as needed

Performance

A1.

Z-Press (@2012; 8,6,6,4; Rest 0:45)

https://youtu.be/hYat2hUpN40
*Build every time rep scheme decreases

*Athletes w/ Dual Dumbbell Seated Press of 45/25+

A2.

Chest to Ring Pull Up (@2110; 3 . 2-3 . 2 x 4; Rest 1:30)

https://youtu.be/w_-5bO7gcUA
*If possible, false grip

+

Metcon (Time)

3-4RNDS @ Sustainable Effort

2 Rope Climbs w/ Legless Descent, 15′

10 Weighted Quadruped Walk, use dumbbells

30m/side Single Arm Front Rack Kettlebell Carry, 53/35+

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Double-Unders (8:00 Skill Play)

*Modify as needed

+

Metcon (Time)

6RNDS

300m Run (both)

P1

12 Dual Dumbbell Deadlift, 50/35 or 35/20

9 Dual Dumbbell Hang Power Clean, 50/35 or 35/20

6 Dual Dumbbell Push Press, 50/35 or 35/20
*P2 Wall Sit while P1 is working on 12-9-6, then switch

Additional Work on Your Own

3:00 Accumulate FLR Plank, may add weight

2:00/side Side Plank, may add weight

2:00 Hollow Hold, may add weight

Performance

A.

Double-Unders (0:30AMRAP x 8; Rest 0:30 )

*Note reps per set

+

Metcon (Time)

6RNDS

400m Run (both)

P1

12 Dual Kettlebell Deadlift, 44/26

9 Dual Kettlebell Hang Power Clean, 44/26

6 Dual Kettlebell Shoulder to Overhead, 44/26
*P2 Weighted Wall Sit, 45/25 while P1 is working on 12-9-6, then switch

*WWS- https://youtu.be/S6g461kzVKk

Additional Work on Your Own

3:00 Accumulate Ring FLR Plank

2:00/side Ring Side Plank

2:00 Hollow Rocks, may add weight