CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

10 minutes before:

60 seconds Row/Ski/Bike/Run (Alternate)

8 steps Death March

10 Walking Lunges

8 Banded Side Walk each side

8 Wall Facing PVC OHS

8 PVC Good Mornings @2010

x 3

+

Hip and Glute activation w/ Coach

Function

A.

Back Squat (@30X1; 6,5,4,6,5,4; Rest 90 seconds)

* First wave easy, build heavier on second wave.

* Perfect tempo!

+

Metcon (No Measure)

Every 3 minutes x 5-6 sets

12/16 Lunges

10/12 alt Dumbbell Snatch (35#/20#)

8/10 Calorie Row

* Fast transitions.

* Don’t drop Dumbbell from OH.

Performance

A.

Paused Back Squat (@21X1; 6,5,4,6,5,4; Rest 90 seconds)

* First wave easy, second wave slight increase.

+

Metcon (No Measure)

Every 3 minutes x 6 sets

16 Lunges

12 alt Dumbbell Snatch (50#/35#)(60#/40#)

10 Calorie Row

* Fast transitions.

* Don’t drop Dumbbell from OH.

Additional Work on Your Own

Function/Performance

20 Wall Deadbugs

15-20 secoconds Sorension Hold

10 Dumbbell Reverse Flyes @10X0

Rest as needed

x 4

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

* 10 minutes before:

15 Row Strokes @ Moderate Effort (Damper on 8)

10 Shoulders Taps

10 seconds Hang Tuck Hold

x 3

into…

10m Quadruped Walk

10 seconds Active Chin Over Bar Hold

20m Dual KB OH Carry (Light#)

15 Banded Pull Aparts

x 3

+

Rope Climb Prep w/ Coach

Function / Performance

A.

Metcon (No Measure)

6-8 Minutes Skill Work on Rope Climb

+

Every 60 seconds 1 Rope Climb x 6-8

(Function Rope Climbs 12ft or 15ft / Modified Rope Climbs)

(Performance 1 Rope Climb, with legless descent if possible)

+

Metcon (No Measure)

20 minutes @ Skill Effort

50m Farmers Walk (70#/53#)(Inside)

5m HS Walk / 15-20 seconds Wall Facing HS Hold

20m Sled Push (Inside)

20 seconds FLR on Rings / Floor

10 Russian Twists (Wtd or UnWtd)

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

10 minutes Before:

45 seconds Bike @ EZ Effort

15 seconds @90% Aero Effort

10 steps Straight Leg Kicks (Nice and EZ)(5 each side)

10 Contralateral Superman

x 3

Into…

10 Single Leg Reach (5 each side)

8 Russian KBS (Light#)

4 each side Plank KB Side Pull Thru

10 seconds Wall Sit March

x 3

+

Thoracic Flow w/ Coach x 2 minutes

Function

A.

Metcon (AMRAP – Rounds)

8 minute AMRAP in Teams of 2

400m AB (P1)

150m Row (P2)

* Alternating.

Rest Walk 4 minutes into…

8 minute AMRAP

2 Box Jump SD (24″/20″)

4 KBS (53#/35#)

6 Tuck-Ups

50m Run

Rest Walk 4 minutes

x 2

* First set @80% Aerobic Effort

* Second set @85% Aerobic Effort

Performance

A.

Metcon (AMRAP – Rounds)

8 minute AMRAP in Teams of 2

500m AB (P1)

200m Row (P2)

* Alternating.

Rest Walk 4 minutes into…

8 minute AMRAP

2 Box Jump SD (30″/24″)

4 KBS (70#/53#)

6 Toes to Bar

50m Run

Rest Walk 4 minutes

x 2

* First set @85% Aerobic Effort

* Second set @90% Aerobic Effort

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

10 minutes Before:

30 seconds Row EZ

30 seconds Row @85% Aerobic

6 alt Plank Walk Ups

5 each side Bird Dog

5 each side Fire Hydrant

10 Step-Ups or Russian Step-Ups

12 seconds ea side Side Plank or Star Side Plank

10 Banded Air Squats @21X0

x 3

+

Wrist + Thoracic Work w/ Coach

Function

A.

Power Clean + FS + Hang Power Clean + FS (1+1+1+1 every 75 seconds x 8-10 sets)

+

Metcon (No Measure)

15 minute EMOM

Min 1 – 10/12 Wall Ball Shots (20#/14#)

Min 2 – 20/30 Double Unders / 35/40 Single Unders

Min 3 – 6/8 Burpees

Performance

A.

Clean + Hang Clean + Front Squat (1+1+1 every 75 seconds x 8-10 sets)

+

Metcon (No Measure)

15 minute EMOM

Min 1 – 12 Wall Ball Shots (30#/20#)

Min 2 – 30/40 Double Unders

Min 3 – 10 Burpees

Additional Work on Your Own

Accumulate 90 seconds Side Plank each side

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

10 minutes before:

60 seconds Bike or Run

1 TGU each side

3/4 each side KB Windmill (EZ load)

8 steps Lunges w/Torso Twist

2 steps Worlds Greatest Stretch

6-8 DB Curl to Press

6-8 DB Tricep Kickbacks

4-6 Scap Pull-Ups

x 3

+

Thoracic + Wrist work w/ Coach.

Function

A1.

Strict Dips (@20X1; 4-6 x 3; Rest 45 seconds)

* Modify to Dumbbell Skullcrushers @2010; 10-12 x 3; Rest 45 seconds

A2.

Strict Pull-Ups (@21X0; 4-6 x 3; Rest 45 seconds)

* Modify to Assisted Pull-Ups @21A1; 4-6 x 3; Rest 45 seconds

A3.

Hollow Body Hold / Bent Hollow Hold (15-20 seconds x 3; Rest 75 seconds)

+

Metcon (No Measure)

@ Sustainable Effort

1 round every 2 minutes x 9 sets

1st – 6/8 AB Calories + 8/10 Pull-Ups

2nd – 6/10 Calories Row + 8/10 HR Push-Ups

3rd – 100m Run + 8/10 Hanging Knee Raises

* Fast transitions.

Performance

A1.

Weighted Dips (@20X1; 6,5,4; Rest 45 seconds)

* Build each set.

A2.

Weighted Pull-ups (Pronated; @21X0; 6,5,4; Rest 45 seconds)

* Build each set.

A3.

Hollow Rocks (8-12 x 3; Rest 75 seconds)

+

Metcon (AMRAP – Rounds)

@ Sustainable Effort

1 round every 2 minutes x 9 sets

1st – 8/10 AB Calories + 2/3 Ring or Bar MU or 8/10 CTB or Pull-Ups

2nd – 8/12 Calories Row + 6/10 HSPU or 15 HR Push-Ups

3rd – 100m Run + 10 Toes to Bar

* Fast transitions.

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

Function / Performance

A1.

Bicep Curl w/ Iso Hold (@20X0; 6 each side x 4; Rest 45 seconds)

https://youtu.be/rVzYhCnO1po

A2.

Strict Dips (@20X1; 5,5,5,5; Rest 75 seconds)

* Weighted if possible or body-weight.

* Modify to Dumbbell Skullcrushers @2010; 8-10 x 4.

+

Metcon (Time)

In Teams of 2 perform:

3 Rounds for time of:

600m Run (Both)

40/50 Synchro Air Squat

30/40 Push-Ups (Partition as needed)

2 Rope Climbs (Partition as needed)

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

10 minutes before:

60 seconds Row/Ski/Bike/Run (Alternate)

8 steps Death March

10 Arrested Step-Ups

8 Banded Side Walk each side

4-5 each side Side Plank Rotations

x 3

+

Hip and Glute activation w/ Coach

Function

A1.

Clean Grip Romanian Deadlift (@2011; 4-5 x 4; Rest 45 seconds)

https://www.youtube.com/watch?v=v_MUOyoZyPU
* Perfect mechanics and Tempo!

* Build from last’s week, stay easy.

A2.

Forearm Plank (20-30 seconds x 4; Rest 90 seconds)

+

Metcon (AMRAP – Rounds)

12 minute AMRAP @ Sustainable Effort

8 steps Single Arm Dumbbell Front Rack Walking Lunges (Right Arm)(35#/20#)

4 Single Arm Devil Press (Right Arm)(35#/20#)

6/8 Pull-Ups

8 steps Single Arm Dumbbell Front Rack Walking Lunges (Left Arm)(35#/20#)

4 Single Arm Devil Press (Left Arm)(35#/20#)

8 Tuck-Ups

Performance

A1.

Banded Deadlift (@21X1; 3-4 x 4; Rest 45 seconds)

* Clean Grip.

* Use 65-70% of Clean 1RM.

* Perfect mechanics!

* Reset after every rep.

A2.

Front Leaning Rest on Rings (20-30 seconds x 4; Rest 90 seconds)

https://www.youtube.com/watch?v=PfM1MfBpJVM

+

Metcon (AMRAP – Rounds)

12 minute AMRAP @ Sustainable Effort

8 steps Single Arm Dumbbell Front Rack Walking Lunges (Right Arm)(50#/35#)

4 Single Arm Devil Press (Right Arm)(50#/35#)

1/3 Bar or Ring MU or 6/10 CTB Pull-ups or Pull-Ups

8 steps Single Arm Dumbbell Front Rack Walking Lunges (Left Arm)(50#/35#)

4 Single Arm Devil Press (Left Arm)(50#/35#)

8 V-Ups

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

* 10 minutes before:

150m Row

10 Shoulders Taps

10 seconds Hang Tuck Hold

x 3

into…

4 Inch Worm

4 steps each side World’s Greatest Stretch

5m Crab Walk (Nice and EZ)

x 3

+

Shoulder and Thoracic Prep w/ Coach

Function / Performance

A.

Metcon (No Measure)

NFT @80% Aerobic Effort

2,000m AB Meters

150m Dual KB Front Rack Carry (53#/35#)(Accumulate if needed)

50/75 AbMat Sit-Ups

Rest 5 minutes

Metcon (Time)

30 minutes @ Aerobic Effort

600m Row

150m Farmers Walk (70#/53#)

5 Wall Walks

200m Run

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

10 minutes Before:

45 seconds Bike @ EZ Effort

15 seconds @85-90% Aero Effort

5 each side Cook Hip Lift

5 each side Fire Hydrant

x 3

Into…

10 Banded Air Squats

10 alt Contralateral Superman

10 Waking Lunges

x 3

+

Hip Flow w/ Coach x 1 set.

+

Wrist and Thoracic prep.

Function

A1.

Front Squat (@30X1; 2-3 x 4; Rest 30 seconds)

* Build from last’s week 3-4 rep sets.

A2.

Side Plank (15-20 seconds each side x 4; Rest 90 seconds)

+

Metcon (No Measure)

Every 4 minutes x 4-5 sets

5 Power Cleans + Front Squat (95#/65#)

6/8 Box Jump SD (24″/20″)

20 Double Unders or 30 Single Unders

6/8 AirBike Calories

* Fast transitions.

Performance

A1.

Front Squat (@30X1; 2-3 x 4; Rest 30 seconds)

* Build from last’s week 3-4 rep sets.

A2.

Side Plank (Weighted; 20-25 sec each side x 4; Rest 90 seconds)

+

Metcon (No Measure)

Every 4 minutes x 5 sets @ High Aerobic Effort

5 Squat Cleans (115#/75#)(135#/85#)

8 Box Jump SD (24″/20″)

25/30 Double Unders

8/10 AB Calories

* Fast transitions.

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

10 minutes Before:

100m Run

6/8 Trap 3 Raise @20X0

6/8 Scap Push-Ups

15 seconds Forearm Plank

x 3

Into…

1 TGU each side (EZ Load)

8 alt Plank Toe Touch

5m Quadruped Walk

2/3 Perfect Push-Ups

6/8 Tall Kneeling Dual Dumbell Curls @20X0

x 3

+

Thoracic Work w/ Coach.

Function

A1.

Close Grip Bench Press (@20X1; 4-6 x 4; Rest 30 seconds)

* Heavier than last’s week 6-8 rep sets. (Compare)

A2.

Alternating Bent Over Dumbbell Row (8-12 total reps x 4; Rest 90 seconds)

https://youtu.be/58mtwHABUtg
* Perfect mechanics and Tempo!

+

Metcon (Time)

@ Sustainable Effort

50 Hanging Knee Raises

* 50m Run every 10 reps.

Rest 2 minutes into…

45 Shoulder to Overhead (75#/55#)

* 4/5 Pull-Ups every 9 reps.

Rest 2 minutes into…

50 Russian KBS (53#/35#)

* 6 Push Ups every 10 reps.

* 25 minute Time Cap.

Performance

A1.

Close Grip Bench Press (@20X1; 2-4 x 4; Rest 30 seconds)

* Heavier than last’s week 4-6 rep sets, tough sets.

A2.

Weighted Strict Pronated Pull Up (@21X0; 3-5 x 4; Rest 90 seconds)

+

Metcon (Time)

@ Sustainable Effort

60 Toes to Bar

* 75m Run every 10 reps.

Rest 2 minutes into…

45 Shoulder to Overhead (95#/65#)

* 1 Rope Climb every 9 reps.

Rest 2 minutes into…

60 Russian KBS (70#/53#)

* 6 HR Push-Ups every 10 reps.

* 25 minute time cap.