CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

*Once class begins, work with coaches on the mechanics for today’s assesments

Function

A.

Handstand Push-ups (3:00AMRAP )

*Elevated, 5″

*Strict & kipping allowed

*Athletes without HSPU:

– Wall Walks

– Dumbbell Shoulder to Overhead, 50/35

Rest 2:00

B.

Pull-ups (3:00AMRAP )

*Strict, kipping & butterfly allowed

*Athletes without PU:

– Jumping Chest to Bar Pull Ups

– Jumping Pull Ups

– Feet Elevated Ring Rows

– RIng Rows

+

10-4 (Time)

50 Double unders

10 Burpees

40 Double unders

10 Burpees

30 Double unders

10 Burpees

20 Double unders

10 Burpees

10 Double unders

10 Burpees
*Modify as needed

Cool Down + Stretch

Performance

A.

Handstand Push-ups (3:00AMRAP )

*Even surface

B.

Chest-To-Bar Pull-ups (3:00AMRAP )

*Butterfly & kipping allowed

+

10-4 (Time)

50 Double unders

10 Burpees

40 Double unders

10 Burpees

30 Double unders

10 Burpees

20 Double unders

10 Burpees

10 Double unders

10 Burpees

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

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

*Land at power position

*Modify as needed

+

Metcon (Time)

3RFT

20 Burpees

15 Pull-Ups

100m Walking Lunges

15 Pull-Ups

1k/750m Row
*Modify as needed

*Teams of 3

*Partition as needed; one partner works at a time, while the other two rest

Performance

A.

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

*Land at parallel

*Olympic Weightlifting Version: https://www.instagram.com/p/BrAqH8IB6QX/?igshid=igclrmzyw4v5

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

+

Metcon (Time)

3RFT

20 Burpees to Target

15 Chest to Bar Pull-Ups

30/side Jumping Lunges

15 Chest to Bar Pull-Ups

1.2/1k Row
*Teams of 3

*Partition as needed; one partner works at a time, while the other two rest

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3:00 Cyclical Work

+

4RNFT

6/side Single Arm Floor Press w/ Glute Bridge

8/side Side Plank Powell Raise

6/side Contralateral V-Ups

Function

A.

Metcon (No Measure)

EMOMx16:00

Min 1- 6 Close Grip Bench Press @22×1

Min 2- 6-8/side Single Arm Upright Row @20×1

Min 3- 8-12 Toes to Ring

Min 4- Rest

+

Metcon (No Measure)

4RNFT

6-8 Dips / 10-12 Deficit Push Ups

8 Sumo Deadlift High Pull, 95/65

0:45 Double Unders

6-8 Dips / 10-12 Deficit Push Ups

8 Ground to Overhead, 95/65
*G2OH- split clean, power clean, hang power clean (below, above, mid tight), strict press, push press, & push jerk allowed

*Modify as needed

Performance

A.

Metcon (No Measure)

EMOMx16:00

Min 1- 6 Close Grip Bench Press @2111, bodyweight x .85/.75

Min 2- 8-10 Bumper Plate Upright Row, 45/25

MIn 3- 12-15 Knee to Elbow

MIn 4- Rest
*CGBP: 85% of bodyweight for men, 75% of bw for women

Ex.

Murph (185lb bw): 155-160lb

Fran (125 bw): 90-95lb

*BPURR- https://youtu.be/_SjeA5AquOs

*Athletes w/ CGBP 1RM of 225/110+

+

Metcon (No Measure)

4RNFT

6-8 Ring Dips

8 Sumo Deadlift High Pull, 115/75

75 Double Unders

6-8 Ring Dips

8 Power Clean to Overhead, 115/75
*RD: strict/kipping allowed

*OH: strict press, push press, power jerk, squat jerk & split jerk allowed

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

4RNFT

5/side Single Arm Kettlebell/Dumbbell Squat, light

100m Jog

5/side Single Arm Bent Over Row, light

0:45 Assault Bike

Function

A.

Front Squat (@22×1; 4 x 4; Rest 2:00 )

*Compare to last week; if possible, build slightly heavier

+

Metcon (AMRAP – Reps)

21:00AMRAP

6-8 Pull Ups

12 Wall Ball Shots, 20/14 @ 10’/9′

6-8 Pull Ups

16 Calorie Row
*Move with purpose

*Modify as needed

Cool Down + Stretch

Performance

A.

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

*Use 75-80% of FS 1RM

*Athletes w/ BS 3RM of 270/155+

+

Metcon (AMRAP – Reps)

21:00AMRAP

6-8 Chest to Bar Pull Ups

10 Wall Ball Shots, 30/20 @ 10’/9′

6 Chest to Bar Pull Ups

16 Calorie Row
*Perfect mechanics

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00 Before Class

Thoracic & Spine Flow #1- https://www.youtube.com/watch?v=XXTsM1EkDtU&feature=youtu.be

Function

A.

Metcon (No Measure)

20:00 @ Easy Effort

5/side Single Leg Strict Knee to Elbow / 5-7/side Single Leg Hanging Knee Raise

10-12/side Contralateral Superman

8/side Side Plank Powell Raise, light load

30m/side Single Arm Front Rack Kettlebell Carry, moderate/tough load
*Modify as needed

Rest 5 minutes

B.

Metcon (No Measure)

20:00 @ Easy Effort

1/side Turkish Get Up, light/moderate load

30m/side Single Arm Farmer´s Walk, moderate/tough

3-5/side Wall Facing Shoulder Taps / 3 Wall Walks

250/200m Row
*Modify as needed

+

Mobility 10-12 minutes

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

Performance

A.

Metcon (No Measure)

20:00 @ 70% Aerobic Effort

5/side Single Leg Strict Toes to Bar

8-10/side Single Leg Reverse Hyper, don´t add load

6-8 Reverse Ring Fly

30m Bear Hug/Sandbag Carry, 100-150/80-100

Rest 5 minutes

Metcon (No Measure)

20:00 @ 70% Aerobic Effort

1/side Turkish Get Up, 53/35

30m/side Suitcase Carry, tough load

10-15m Handstand Walk / 5/side Handstand Shoulder or Hip Taps Against Wall

300/250m Row

+

Mobility 10-12 minutes

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

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3-4RNFT

5/side Dumbbell Cross Body Muscle Clean, light

10/side Bird Dog

15m Quadruped Walk

1:00 Cyclical Work

Function

A.

Clean + Hang Clean (1 C + 1 HC Every 1:00 x 6)

*Moderate load

*Land below parallel

*Modify as needed

+

Metcon (3 Rounds for calories)

3RNDS @ Hard Effort

Every 4:00

12-15 Kettlebell Swings, 70/53

10-12 Burpees

0:30 Assault Bike
*Modify as needed

Additional Work on Your Own

15 Weighted Abmat Sit Ups (Anchored)

30 Weighted Russian Twist

0:45/side Weighted Side Plank

x 3-4

*WSP- https://youtu.be/WrekwpGXsac

Performance

A.

Clean (1 . 1 C Every 1:00 x 6)

*Use 80-85% of PC 1 RM

*Land below parallel

*Athletes w/ PC 1RM of 200/155+

+

Metcon (3 Rounds for calories)

3RNDS @ 95% Effort

Every 4:00

0:30 Alternating Dumbbell Power Snatch, 50/35

0:30 Burpee

0:30 Assault Bike

Additional Work on Your Own

10 Half GHD Sit Ups

20 GHD Russian Twist

0:30/side Ring Side Plank

x 3-4

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3RNFT

2/side Turkish Get Up w/ Hold & Presses, light

15m No Push Up Burpee Broad Jump

1:00 Assault Bike

Function

A.

Gymnastics Skill Play (10:00-12:00 Kipping Handstand Push Up Practice)

*Athletes w/ Strict HSPU (including elevated):

Work on setup and coordination, don´t do HSPUs; save them for workout

*Athletes without Strict HSPU:

– Parallette Pike Push Ups

@4010, 3-5 x 3; RAN

– Wall Facing Handstand Hold

0:30-0:45 x 3; RAN

*Modify as needed

+

Metcon (AMRAP – Rounds)

3:00AMRAP @ 20:00 Pace

3 Strict Elevated Handstand Push Ups, 5″ /6 Dumbbell Strict Press, 50/35

4/side Lateral Box Walk Overs, 24″/20″
*Modify as needed

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP @ 20:00 Pace

5 Elevated Handstand Push Ups, 5″ / 10 Dumbbell Push Press, 50/35

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

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP @ 20:00 Pace

3 Wall Walks / 0:30 Feet Elevated FLR Plank

8 Box Jump Step Overs, 24″/20″
*Modify as needed

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP

Double Unders / Single Unders
*Modify as needed

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP

1-3 Strict Elevated Handstand Push Ups, 5″ /6 Dumbbell Strict Press, 50/35

4/side Lateral Box Walk Overs, 24″/20″
*Goal is to increase reps from previous score

*Modify as needed

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP

3-5 Elevated Handstand Push Ups, 5″ / 10 Dumbbell Push Press, 50/35

6 Box Jump (SD), 24″/20″
*Goal is to increase reps from previous score

*Modify as needed

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP @ 20:00 Pace

2-3 Wall Walks / 0:20-0:30 Feet Elevated FLR Plank

8 Box Jump Step Overs, 24″/20″
*Goal is to increase reps from previous score

*Modify as needed

Performance

A.

Gymnastics Skill Play (10:00-12:00 Handstand Walk Practice)

*Work on corrective drills such as shoulder/hip taps, iso holds, entrance drills, etc.

*Athletes w/ Strict Handstand Push Ups only

+

Metcon (AMRAP – Reps)

3:00AMRAP @ 20:00 Pace

3 Deficit Strict Handstand Push Ups / Strict Handstand Push Ups

4/side TnG Box Step Down, 24″/20″ (don´t add load)
*Deficit, 45lb bumper plate

*Women may use 25lb bumper plate, even surface

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP @ 20:00 Pace

5 Deficit Kipping Handstand Push Ups

6 Box Jump (SD), 30″/24″
*Deficit: 45lb bumper plate

*Women may use 25lb bumper plate, even surface

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP @ 20:00 Pace

10m Handstand Walk

8 Box Jump Overs, 30″/24″
*6´= 1 rep

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP

Double Unders

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP

1-3 Deficit Strict Handstand Push Ups / Strict Handstand Push Ups

4/side TnG Box Step Down, 24″/20″ (don´t add load)
*Goal is to increase reps from previous score

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP

3-5 Deficit Kipping Handstand Push Ups

6 Box Jump (SD), 30″/24″
*Goal is to increase reps from previous score

Rest 1:00

Metcon (AMRAP – Reps)

3:00AMRAP

10m Handstand Walk

8 Box Jump Overs, 30″/24
*Goal is to increase reps from previous score

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

Function

A.

Power Snatch + Hang Snatch + Pause Snatch (1 PS + 1 HS + 1 PauseS x 5; Rest 1:30 )

*HS: land at parallel

*Pause: below knee

*Modify as needed

+

Metcon (Time)

15RFT

“Partner Hursty”

100m Run (both)

7 Front Squats, 115/75 (7/each)

100m Run (both)

7 Synchro Burpee Pull Ups
*Modify as needed

Performance

A.

Pause Snatch + Hang Snatch + Snatch (1 Pause S + 1 HS + 1 SS x 5; Rest 1:30)

*Athletes w/ PS 1RM of 145/85+

+

Metcon (Time)

15RFT

“Performance Partner Hursty”

150m Run (both)

7 Front Squats, 135/95

150m Run (both)

7 Synchro Burpee Chest to Bar Pull Up

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3-4RNFT

10 Kettlebell Sumo Deadlift High Pull, light/moderate

10 Banded Tricep Pushdown

20m/side Single Arm Farmer’s Walk, moderate/tough

Function

A1.

Weighted Dips (@3011; 5,4,4,3; Rest 0:45)

*Use “Matador”

*Athletes without WD:

– Strict Dips

@3011; 4-5 or 3.2x 4

– Assisted Dips

@30A1: 5-6 x 4

– Laying Down Tricep Extension

@31×1; 12 x 4

A2.

Single Arm Upright Row (20×2; 8/side x 4; Rest 0:45 )

*Light load

A3.

Floor Wipers w/ Plate (8-10/side x 4; Rest 1:00 )

https://www.youtube.com/watch?v=werJ2lOs_hE

+

Metcon (5 Rounds for time)

5RNDS @ Sustainable Effort

12 Deadlift, 165/125

12 Dips / Deficit Push Push
*Modify as needed

Performance

A1.

Weighted Dips (@2111; 5,4,3,2; Rest 0:45)

*Use rings

*Build small on each set

A2.

Upright Row w/ EZ-Bar (@20×1; 10-12 x 4; Rest 0:45 )

https://youtu.be/Mt482NQN7x4

A3.

L-Sit Wipers (0:15-0:30 x 4; Rest 1:00 )

https://youtu.be/8wbq1ViH0Zo
*Athletes w/ Strict Knee to Elbow only

+

Metcon (5 Rounds for time)

5RNDS @ 85% Aerobic Effort

10 Deadlift, bodyweight

10 Dips
*Strict/Kipping allowed

*Men: rings; women: may use straight bar

*Note every round split

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

5/side Single Arm Kettlebell/Dumbbell Thruster, light

10 Scap Pull Ups

10/side Bird-Dog

10/side Fire Hydrant

Function

A.

Front Squat (@33×1; 5 x 3; Rest 2:00 )

*Focus on tempo

B.

Metcon (No Measure)

8:00 @ Easy Effort

200/150m Row

5-7 Pull Ups

7 Burpees

5-7 Pull Ups
*Goal is to accumulate more pull ups than last week

*Modify as needed

+

Metcon (AMRAP – Reps)

7:00AMRAP

12/10 Calorie Row

10-12 Thrusters, 95/65
*Modify as needed

Performance

A.

Front Squat (@2311; 5 x 3; Rest 2:00 )

*Athletes w/ BS 3RM of 270/155+

B.

Metcon (No Measure)

8:00 @ Easy Effort

250/200m Row

6-8 Chest to Bar Pull Ups

6 Burpees Over the Erg

6 Chest to Bar Pull Ups
*Kipping/butterfly allowed

*Focus on C2B mechanics

+

Metcon (AMRAP – Reps)

7:00AMRAP

15/12 Calorie Row

10 Thrusters, 115/75