CrossFit SJU – Function/Performance

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Warm-Up

– “Grinch Throwdown @ SJU”

Es bien importante recalcar, el evento no es una competencia tal cual y la idea tampoco es comparar donde esta cada cual, si no que como unidad, todos compartamos y hagamos el mismo trabajo ese día.

Coach’s Choice (No Measure)

10:00 Before Class

4RNFT

8 Russian Kettlebell Swings

8 Goblet Squat

1:00 Assault Bike

Function

A.

Pause Clean + Front Squat (1 PauseC + 2 FS . 1 Pause C + 2 FS Every 1:30 x 8)

*Pause above knee

*0:02 pause for first set of FS

*Drop bar after FS and rest up to 0:10

+

Metcon (AMRAP – Reps)

4:00AMRAP @ Sustainable Effort

6 Kettlebell Swings, 70/53

8/5 Calorie Row
*Modify as needed

Rest 1 minute

Metcon (AMRAP – Reps)

4:00AMRAP @ Sustainable Effort

5/side Goblet Lunge, 70/53

8 Burpee
*Modify as needed

Rest 1 minute

Metcon (AMRAP – Rounds)

4:00AMRAP @ Sustainable Effort

3/side Single Arm Front Rack Squat, 70/53

150m Row
*Modify as needed

Rest 1 minute

Metcon (AMRAP – Rounds)

4:00AMRAP @ Sustainable Effort

10m Walking Lunge

10/side Mountain Climbers
*Modify as needed

Cool Down + Stretch

Performance

A.

Clean + Front Squat (1 SC + 2 FS @2111 . 1 SC + 2FS Every 1:30 x 8)

*Drop bar after FS & rest up to 0:10

*Athletes w/ a 1RM 240/160+

+

Metcon (AMRAP – Reps)

4:00AMRAP @ 80% Aerobic Effort

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

10/8 Calorie Row

Rest 1 minute

Metcon (AMRAP – Reps)

4:00 @ 80% Aerobic Effort

5/side Single Arm Front Rack Lunge, 50/35

8 Burper Over Dumbbell

Rest 1 minute

Metcon (AMRAP – Rounds)

4:00 @ 80% Aerobic Effort

3/side Single Arm Dumbbell Thruster, 50/35

200m Row

Rest 1 minute

Metcon (AMRAP – Reps)

4:00AMRAP @ 80% Aerobic Effort

8/side Jumping Lunges

8/side Grass Hoppers

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Behind Neck Snatch Grip Push Press + Overhead Squat (3 BKSGPP + 3 OHS @2211 x 6; Rest 1:30)

*Compare to last week

+

Metcon (Time)

For Time:

100 Assault Bike Calories

– Every 3:00 starting at 0:00

4/side Dual Dumbbell Front Rack Lunge, 35/20

6 Pull Ups

8 Burpees
*One parnter works at a time

*AB: partition as needed

*Modify as needed

Performance

A.

Behind Neck Snatch Grip Push Press + Drop Snatch + Snatch Balance (2 BKSGPP + 2 DS + 1 SB @2211 x 6; Rest 1:30)

*SB: 0:02 iso hold at bottom

*Use 65-70% of PS 1RM

*Athletes w/ PS 3RM 155/95+

+

Metcon (Time)

For Time:

120 Assault Bike Calories

– Every 3:00 starting at 0:00

4/side Dual Dumbbell Front Rack Lunge, 50/35

4 Chest to Bar Pull Up

10 Burpee
*One parnter works at a time

*AB: partition as needed

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3-4RNFT

100m Jog

0:20-0:30 Handstand Hold, againts wall or wall facing

0:20-0:30 Dip Support or 0:20-0:30 Ring FLR Plank, externally rotated

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

Function

A1.

Half Kneeling Behind Neck Barbell Press (@3010; 4-5/side x 3; Rest 0:30)

https://youtu.be/jnqVJapYOS4

A2.

Single Arm Dumbbell Bench Press (@3111; 8/side x 3; Rest 0:30)

A3.

Tuck-Ups (8-12 x 3; Rest 1:30 )

+

Metcon (AMRAP – Reps)

18:00AMRAP

3-6 Kipping Dips / 8-12 Push Ups

50-75 Double Unders / 75 Single Unders

8 Kettlebell Swings, 53/35

50-75 Double Unders / 75 Single Unders

10 Toes to Bar / Hanging Knee Raise

50-75 Double Unders / 75 Single Unders

12 Burpee
*Modify as needed

Performance

A1.

Handstand Push-ups (@31×2; 3-5 x 3; Rest 0:30)

*Kipping

A2.

Single Arm Incline Dumbbell Bench Press (@2111; 6-8/side x 3; Rest 0:30 )

https://youtu.be/pa_mtuyrtNE
*Supinated

A3.

Rower Reverse Crunch (@2121; 6-10 x 3; Rest 1:30)

+

Metcon (AMRAP – Reps)

18:00AMRAP

6 Dips

75 Double Unders

8 Kettlebell Swings, 70/53

75 Double Unders

10 Toes to Bar

75 Double Unders

12 Burpee to Plate
*Strict

*Rings/Matador allowed

Additional Work on Your Own

3-4RNFT

RKBC: https://youtu.be/yYcMZlQAxfw

BPFR: https://youtu.be/tUjAhvyEo-k

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

8/side Theraband Lateral Walk

8/side Theraband Knee Tuck , standing

8/side Quadruped Hip Extension

Function

A.

Back Squat (@2311; 4 x 6; Rest 2:00)

*If possible, use 70-75% of 1RM

*Modify as needed

+

Metcon (4 Rounds for time)

4RNDS @ Increasing Effort

10 Goblet Squats, 70/53 @2111

10 Box Jump (SD), 24″/20″

12/10 Assault Bike Calories
*Sustain effort on GSQT & BJSD, increase pace on bike

*Rest 2:00 between sets

*Note every round split

*Modify as needed

Cool Down + Stretch

Performance

A.

Back Squat (@2211; 4 x 6; Rest 2:00)

*Use 75%

*Focus on tempo

*Athletes w/a 1RM of 300/185+

+

Metcon (5 Rounds for time)

4-5RNDS @ Increasing Effort

8 Dual Dumbbell Hang Clean, 50/35

10 Box Jump Over, 24″/20″

15/12 Assault Bike Calories
*DDBHC: 0:02 iso hold at bottom

*Rest 2:00 between sets

*Note every round split

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

QE2K:

https://youtu.be/4TF90WJR6c4

Function

A.

Gymnastics Skill Play (10:00-12:00 Butterfly/Kipping Box Drill Practice)

*Athletes w/ Strict Pull Ups: Butterfly

– Dual Leg: https://youtu.be/78aket3K1aY

– Single Leg: https://youtu.be/mysXeyPRZ_4

– Athletes w/u Strict Pull Up

– Dual Leg: https://youtu.be/bFjXL_Y-2pl

– Single Leg: https://youtu.be/FmJe1WUyA6Q

+

Metcon (No Measure)

3RNDS @ MAP 10

6/side Arrested Step Up, 20″

15m/side Mixed Rack Overhead Carry

0:30 Ring FLR Plank

Directly into

3RNDS @ MAP 10

15m Duck Walk

15 Abmat Sit Ups

15/side Mountain Climber

Directly into

3RNDS @ MAP 10

2 Wall Walks

1:00 Assault Bike

1:00 Wall Sit
*Modify as needed

Performance

A.

Gymnastics Skill Play (10:00-12:00 Ring Muscle Up Hang/Transition Drill)

*Athletes w/ Weighted Pull Ups only:

– Banded Muscle Up Transition Drill

@3131; 4-6 x 3-4sets; RAN

https://youtu.be/eyz_EDLog7I

– Feet Elevated Transition Drill

3-5 x 3-4sets; RAN

https://youtu.be/kKeLJKPI1IY

+

Metcon (No Measure)

3RNDS @ MAP 10

6-8/side Arrested Step Up, 24″

15m/side Mixed Rack Overhead Carry

0:15/side Single Arm Ring FLR Plank

Directly into

3RNDS @ MAP 10

15m Front Rack Kettlebell Duck Walk, light load

15 Weighted Abmat Sit Ups

15/side Grass Hoppers

Directly into

3RNDS @ MAP 10

1 Wall Walks

0:10 Wall Facing Handstand Hold

3-5/side Wall Facing Shoulder Taps

1:00 Assault Bike

1:00 Wall Sit March

Function / Performance

Additional Work on Your Own

Row Progression

Metcon (9 Rounds for time)

W2-8

500m Row @ 2k Average Pacel

Rest/Walk 3:00

x 9
*Goal is to increase pace 0:02 from last week

Ex.

If your average pace after 8 sets was 2:00/500m, the idea is to perform 9 sets at 1:58 /500m

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 Single Arm Ring Row

0:30-0:40 Passive Hang

8-12 Forearm Scapular Push Ups

Function

A1.

Kettlebell See Saw Row (@2020; 6-8/side x 4; Rest 0:30)

https://youtu.be/fX0vah05mns
*Build after two sets

*Don’t use theraband

A2.

Pull-ups (12,12,10,10; Rest 2:30)

*Modify as needed

+

Metcon (AMRAP – Rounds)

15:00 @ Grinding Effort

15/12 Calorie Row

1-2 Rope Climb, 15′

25m/side Single Arm Farmer’s Walk Carry, 53/35
*Modify as needed

Performance

A1.

Kettlebell Pendlay Row (@11×2; 8,8,6,6; Rest 0:30)

https://youtu.be/vf2_26QmomI
*From pronated to supinated

A2.

Chest-To-Bar Pull-ups (6-8 UB x 4; Rest 2:30 )

*Compare to last week

+

Metcon (AMRAP – Rounds)

15:00 @ Grinding Effort

18/15 Calorie Row

2 Rope Climb, 15′

25m/side Single Arm Farmer’s Walk Carry, 70/53+
RC: If possible, jump do a clamp and from there on complete the ascent legless, on both climbs

Female

Additional Work on Your Own

6-10 Straight Bar Knee Raise to Leg Raise

0:20-0:30 Hollow Rocks, may add weight

Male

Additional Work on Your Own

8 Weighted GHD Hip Extension @20×2

0:20-0:30 Hollow Rocks, may add weight

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

150m Row

8/side Cross Body Muscle Clean

15m Broad Jump

Function

A.

Pause Clean + Hang Clean (1 PC + 1 HC . 1 PC + 1 HC x 2 Every 1:30 x 8)

– Pause Clean:

https://youtu.be/nbFWGZyo_sg

– Hang Clean:

https://youtu.be/-sHj0HmRIBY
*Pause above knee

*Drop bar hafter hang clean and rest up to 0:10

*0:02 iso hold on HC

*Compare to last week

+

Metcon (AMRAP – Reps)

5:00AMRAP @ Sustainable Effort

10 Thrusters, 75/55

30 Double Unders / 50 Singles
*Modify as needed

Rest 1:30

Metcon (AMRAP – Rounds)

5:00AMRAP @ Sustainable Effort

6-8/side Front Rack Lunges, 75/55

150m Run
*Modify as needed

Rest 1:30

Metcon (AMRAP – Rounds)

5:00AMRAP @ Sustainable Effort

20m Walking Lunges

100m Run
*Modify as needed

Cool Down + Stretch

Performance

A.

2 Position Clean (1 C + 1 HC . 1 C + 1 HC Every 1:30 x 8)

https://youtu.be/zzMt0QyN6T8
*0:02 iso hold on squat clean only

*Compare to last week

+

Metcon (AMRAP – Reps)

5:00AMRAP @ 80% Aerobic Effort

10 Thrusters, 95/65

30 Double Unders

Rest 1:30

Metcon (AMRAP – Rounds)

5:00AMRAP @ 80% Aerobic Effort

6/side Overhead Lunges, 95/65

200m Run

Rest 1:30

Metcon (AMRAP – Rounds)

5:00AMRAP @ 80% Aerobic Effort

10/side Jumping Lunges

150m Run

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Behind Neck Snatch Grip Push Press + Overhead Squat (3 BNSGPP + 3 OHS x 5; Rest 1:30)

– BNSGPP: https://www.youtube.com/watch?v=9r7rOC3hhjk

– OHS: https://www.youtube.com/watch?v=3AjEKNKLFME
*Light load

*Mechanics over load

+

Metcon (AMRAP – Rounds)

15:00AMRAP

P1:

10 Deadlift, 115/75

5 Front Squat, 115/75

P2:

100m Run

*Then Switch
*Partners must tag before switch

*Modify as needed

Performance

A.

Behind Neck Snatch Grip Push Press + Drop Snatch + Overhead Squat (2 BNSGPP + 2 DS + 2 OHS @2211 x 5; Rest 1:30-2:00 )

– BNSGPP: https://www.youtube.com/watch?v=9r7rOC3hhjk

– DS: https://youtu.be/EQrcCmgraa8

– OHS: https://www.youtube.com/watch?v=3AjEKNKLFME
*Use 60-65% of PS 1RM

*Athletes w/ PS 3RM 155/95+

+

Metcon (AMRAP – Rounds)

15:00AMRAP

P1:

10 Sumo Deadlift High Pull, 115/75

5 Overhead Squat, 115/75

P2:

150m Run

*Then switch
*Partners must tag before switch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3RNFT

15m/side Single Arm Bottoms Up Overhead Carry, light load or Single Arm Overhead Carry

15m/side Theraband Lateral Walks

0:15 L Hold or Tuck L Hold, use parallettes

Function

A1.

Strict Ring Dip / Strict Dip (@3011; 4-6 or 2.2.2 x 3; Rest 0:30 )

*Rings/Matador allowed

*Modify as needed

A2.

Seated Single Arm Arnold Press (@3011; 8/side x 3; Rest 0:30 )

A3.

Feet Elevated Alternating Plank Knee Tucks (6-8/side x 3; Rest 1:30 )

https://youtu.be/fB4nLtsIR5w
*Modify as needed

+

Metcon (AMRAP – Reps)

20:00AMRAP

3 Wall Walks

6 Toes to Bar / Hanging Knee Raise

9 Box Jump (SD), 24″/20″

12/10 Assault Bike Calories
*Modify as needed

Performance

A1.

Weighted Dips (@3111; 3-5 x 3; Rest 0:30 )

*Use rings

A2.

Seated Filly Press (Dumbbell) (@2012; 6-8/side x 3; Rest 0:30 )

https://youtu.be/K28luQGuY_g
*Athletes w/ Handstand Push Ups

A3.

Rower Pike Ups (@2121; 6-10 x 3; Rest 1:30 )

https://youtu.be/6O8kZDgsRmo

+

Metcon (AMRAP – Reps)

20:00AMRAP

3 Handstand Push Up

6 Toes to Bar

9 Box Jump Over, 24″/20″

15/12 Assault Bike Calorie

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3RNFT

1:00 Assault Bike

8/side Single Leg Feet Elevated Glute Bridge @11×2

0:30 Wall Sit

8 Goblet Kang Squat

Function

A.

Back Squat (@23×1; 5 x 5; Rest 2:00)

*If possible, use 65-70% of 1RM

*Modify as needed

+

Metcon (4 Rounds for time)

4RNDS @ Increasing Effort

10-12 Wall Ball Shot, 20/14 @ 10’/9′

12-15 Kettlebell Swing, 70/53

200m Run
*Sustain effort on WBS & KBS, increase pace on the run

*Rest 2:00 between sets

*Note every round split

*Modify as needed

Performance

A.

Back Squat (@2211; 5 x 5; Rest 2:00 )

*Focus on tempo

*Athletes w/ a 1RM 300/185+

+

Metcon (4 Rounds for time)

4RNDS @ Increasing Effort

12 UB Wall Ball Shot, 20/14 @ 10’/9′

7/side Dumbbell Power Snatch, 50/35

300m Run
*Rest 2:00 between sets

*Note every round split