CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

100m Run

12 Banded Air Squats (Legit)

8 Walking Lunges with Twist

5 Divebomber

10 RKBS (light)

12 Wall Deadbug (Legit)

x 3

+

Hip Flow Sequence with Coach x 2

* Divebomber

https://youtu.be/VMi7m9gHMfA?t=3

Function / Performance

A.

Power Clean (Build to a 1.1.1 tough set in 10-12 minutes)

* Tough 3 rep set, NOT TnG!

* Reset after every rep! Sustain proper mechanics all the way.

* Modify to Hang Power Clean if needed.

+

Metcon (Time)

@85% Aerobic Effort

3-6-9-12-15 reps of

Wall Ball Shots (20#/14#)

* 12 alternating Dumbbell Power Snatch between each set (50#/35#)

** Performance use (30#/14#) WBS.

Rest 3 minutes

Metcon (Time)

@85% Aerobic Effort

3-6-9-12-15 reps of

Calorie Row

Toes to Bar / Hanging Knee Raises

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

10 minutes before:

60 seconds Run/Row/Ski

10 alt KB Plank Pull thrus

3 Side Plank Rotations each side

30 seconds Bent Hollow Hold

5 Scapular Pull-Ups

x 2-3 sets

+

Thoracic Flow with Coach.

Function

A1.

Feet Elevated Ring Rows (@2011; 4-6 x 3; Rest 30 seconds)

* Neutral grip.

A2.

Skullcrusher (w/ DB’s @2010; 8-10; Rest 30 seconds)

A3.

Russian Twist (20,20,20; Rest 60 seconds)

+

Metcon (Time)

5 Rounds @85% Aerobic Effort

8/10 AirBike Calories

6/8 Pull-Ups

6 HR Burpees

15 minute Time Cap.

Additional Work on Your Own

3-4 sets

15 seconds Sorenson Hold

10 Half GHD Sit-Ups

15-20 seconds Side Plank each side

Rest as needed

Performance

A1.

Weighted Ring Pull Up (@2111; 2.2 x 3; Rest 30 seconds)

* Tough reps!

A2.

Laying Down Tricep Extension w/ EZ-Bar (@2010; 8-10 x 3; Rest 30 seconds)

https://youtu.be/k8KH84637Rw

A3.

Russian Twist (20-30 x 3; Rest 60 seconds)

+

Metcon (Time)

5 Rounds @85% Aerobic Effort

10/12 AirBike Calories

3/4 Ring MU or Bar MU or 6/8 CTB Pull-Ups

6 HR Burpees

* Same Splits!

* 15 minute Time Cap.

Additional Work on Your Own

3-4 sets

8 GHD Back Extensions

30 seconds Side Plank each side

10/12 GHD Sit-Ups

Rest as needed

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

2RNFT

15m Walking Lunge

8/side Arrested Box Step Up, 24″/20″

8/side Single Arm Kettlebell Push Press, moderate/tough

15m Quadruped Walk

Function

A.

Thruster (Build to a moderate/tough set of 5 in 12:00)

*Modify as needed

+

Metcon (AMRAP – Reps)

15:00 Running Clock

0:00-10:00

10:00 @ Sustainable Effort

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

6/side Dumbbell Box Step Ups, 50/35 @ 20″

6 Strict Elevated Handstand Push Up, 5″

10:00-12:00

Rest

12:00-15:00

3:00AMRAP

10m Bear Crawl
*10m = 1 rep

*Modify as needed

Performance

A.

Thruster (Build to a 5RM in 12:00)

*Athletes with Strict HSPU only

+

Metcon (AMRAP – Reps)

15:00 Running Clock

0:00-10:00

10:00 @ Sustainable Effort

6/side Single Arm Overhead Lunge, 50/35

6/side Dumbbell Box Step Ups, 50/35 @ 24″/20″

6 Strict Handstand Push Up

10:00-12:00

Rest

12:00-15:00

3:00AMRAP

10m Handstand Walk

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

Function / Performance

A1.

Close Grip Bench Press (@20X1; 5,5,5; Rest 30 seconds)

* Moderate weight!

A2.

Wall Sit Dumbbell Bicep Curl (@20X0; 6-8 x 3; Rest 90 seconds)

https://youtu.be/xiuDioNSTMI

+

Metcon (Time)

In Teams of 2 perform:

800m Run (Both)

into…

60 HR Push-Ups (Partition as needed)

60 Toes to Bar (Partition as needed)

150 DU (Partition as needed)

into…

1000m AB (Both)

into…

40 Ring Dips or Matador Dips (Modify as needed) (Partition as needed)

40 Toes to Bar (Partition as needed)

100 Russian Twists (Partition as needed)

* Use Medball or Unweighted

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

1-2RNFT

EMOMx4:00-6:00

Odd: 3-4 Ground to Overhead, game weight

Even: 5 No Push Up Burpee Over Bar

+

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Scaled

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

60 seconds Bike/Row/Ski

5 Scap Push-Ups

8 alt Shoulder Taps

5 Scap Pull-Ups

20 Unweighted Russian Twists

x 3

+

Prep with Coach

+

6 minutes Double Under Practice (Don’t over work)

* If efficient at DU perform:

10-20-30-20-10 UnB sets

Function / Performance

A.

Metcon (Time)

@Skill Effort

100m Dual KB Front Rack Carry (53#/35#)

60 seconds Front Leaning Rest on Rings or Floor

35 Double Unders

200m Farmers Walk (70#/53#)

35 Double Unders

60 seconds Front Leaning Rest on Rings or Floor

100m Dual KB Front Rack Carry (53#/35#)

+

Metcon (Time)

@80% Aerobic Effort

25-20-15-10

AirBike Calories

10-15-20-25

Row Calories

* Between each set:

Accumulate 30 seconds Side Plank each side.

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

100m Run

10 Banded Air Squats (Legit)

3 Perfect Inch Worm Sequence

8 steps Death March with Kick

10 RKBS (light)

x 3

+

Hip Flow Sequence with Coach x 2-3 minutes

Function

A.

Metcon (Time)

For time:

2 Rounds @85% Aerobic Effort

150m Run

10 Right Arm Dumbbell Hang Power Snatch (35#/20#)

10 Right Arm Dumbbell OH Walking Lunges (35#/20#)

12 Tuck-Ups

150m Run

10 Left Arm Dumbbell Hang Power Snatch (35#/20#)

10 Left Arm Dumbbell OH Walking Lunges (35#/20#)

12 Tuck-Ups

Rest 6-8 minutes

Metcon (Time)

@85% Aerobic Effort

For time:

3-6-9-12-15-18 reps of

Wall Ball Shots (20#/14#)

Burpees

Performance

A.

Metcon (Time)

For time:

2 Rounds @85% Aerobic Effort

200m Run

10 Right Arm Dumbbell Hang Power Snatch (50#/35#)

10 Right Arm Dumbbell OH Walking Lunges (50#/35#)

12 V-Ups

200m Run

10 Left Arm Dumbbell Hang Power Snatch (50#/35#)

10 Left Arm Dumbbell OH Walking Lunges (50#/35#)

12 V-Ups

Rest 6-8 minutes

Metcon (Time)

@85% Aerobic Effort

For time:

3-6-9-12-15-18 reps of

Wall Ball Shots (20#/14#)

Burpees

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

Theraband Power Monkey before if possible

+

10 minute before:

50ft Dual KB OH Carry

20 Wall Deadbugs

5m Bear Crawl (Low)

5m Crab Walk (Nice and Easy)

60 seconds Row/Run/Bike

x 3

+

Thoracic Flow + Wrist, Shoulder Prep with Coach.

Function

A1.

Single Arm Kettlebell Z Press (Seated @2111; 8 ea side x 3; Rest 45 seconds)

A2.

Assisted Pull-Ups (@21A2; 4-6 x 3; Rest 75 seconds)

* 2 seconds descent, rest 1 second into Assisted + 2 seconds Hold at top.

* Legit reps!

+

Metcon (AMRAP – Rounds)

12 minute AMRAP @85% Effort

200m/150m Row

8 Box Jump SD or Arrested Step-Ups (24″/20″)

6 Shoulder to Overhead (75#/55#)

4 Pull-Ups

Additional Work on Your Own

3-4 sets

20 Russian Twists (weighted or Unweighted)

15/20 seconds Side Plank ea side

30 seconds Bent Hollow Hold

Rest as needed

Performance

A1.

Axle Bar Seated Press (@11X2; 6-8 x 3; Rest 45 seconds)

* Tough reps!

A2.

Renegade Row (10 perfect reps x 3; Rest 75 seconds)

* Moderate tough reps!

+

Metcon (AMRAP – Rounds)

12 minute AMRAP @85% Effort

300m/250m Row

8 Box Jump Over (24″/20″)

6 HSPU

4 Chest to Bar Pull-Ups

Additional Work on Your Own

3-4 sets

10 ea side half Kneeling MedBall Side Scoop Toss

30 seconds Side Plank ea side (Weighted)

30 seconds Parallete Tuck-Hold

Rest as needed

CrossFit SJU – Function/Performance

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Announcement

Remember to sign up for the Crossfit OPEN

https://youtu.be/yuUwmp05cRI

Warm-Up

Coach’s Choice (No Measure)

5:00-10:00 Before Class

3-4RNFT

5-6/side Kettlebell Off Set Deadlift, moderate load

15m/side Single Arm Farmer’s Walk Carry, moderate load

0:30 Hollow Hold

Function

A1.

Sumo Deadlift (@11×0; 3-4 x 3sets; Rest 0:30)

*Moderate/tough load

A2.

Assault Bike (Calories)

0:18 x 3sets; Rest 2:00

*HARD EFFORT!

+

Metcon (5 Rounds for time)

4-5RNDS

Within 3:00 window

12 Kettlebell Sumo Deadlift High Pull, 53/35

8 Toes to Bar

150m Run

Performance

A1.

Trap Bar Deadlift (@11×0; 5,4,3; Rest 0:30)

*Buid up to 90-95% of PC 1RM

*Build small on each set

A2.

Assault Bike (Calories)

0:15 x 3; Rest 2:30

*95% Effort

+

Metcon (5 Rounds for time)

5RNDS

WIthin a 3:00 Window

8/side Single Arm Dumbbell Sumo Deadlift High Pull, 50/35

12 GHD Sit Ups

200m Run

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

10 minutes before:

60 seconds Row/Ski/Bike/Run

8 Banded Air Squats

6 Lunges with Twist

10 alt Step with Tall Kick

5 Broad Jumps (Moderate Effort)(Open Hips)

x 3

+

8 PVC Wall Facing OHS

5 ea side Leg Swings

8 PVC Pass Thrus

x 2

+

Thoracic Prep and Snatch Prep (wrist, shoulder, etc) with Coach.

Function

A.

Pause above the Knee Power Snatch + OHS (1+1 . 1+1 every 60 seconds x 5)

* Build from last week’s complex:

1 Pause PSN + 4 OHS

* Sustain proper mechanics!

* Technique effort all the way!

* NO TnG!!!

+

Metcon (Time)

Open Style Workout: (Last week)

For time

3 Squat Snatch (75#/55#)

8/12 Pull-Ups

5 Squat Snatch

8/12 Pull-Ups

7 Squat Snatch

8/12 Pull-ups

Rest 3 minutes

3 Squat Clean (95#/65#)

12 Hanging Knee Raises

5 Squat Clean

12 Hanging Knee Raises

7 Squat Clean

12 Hanging Knee Raises

Rest 3 minutes

3 Shoulder to Overhead (115#/75#)

7 Burpee Box Step-Up Over SD (20″)

5 Shoulder to Overhead

5 Burpee Box Step-Up Over SD (20″)

7 Shoulder to Overhead

7 Burpee Box Step-Up Over SD (20″)

Performance

A.

Pause Snatch (1.1 every 60 seconds x 5)

Pause Above the Knee
* Technique effort all the way!

* No maxes or fails.

* Get to the hip + vertical extension (FULL)

* Snappy reps!

+

Metcon (Time)

Open Style Workout: (Last week)

For time

3 Squat Snatch (95#/65#)

3/5 Ring MU-Bar MU or 8 CTB

5 Squat Snatch

3/5 Ring MU-Bar MU or 8 CTB

7 Squat Snatch

3/5 Ring MU-Bar MU or 8 CTB

Rest 3 minutes

3 Squat Clean (115#/75#)

12 Toes to Bar

5 Squat Clean

12 Toes to Bar

7 Squat Clean

12 Toes to Bar

Rest 3 minutes

3 Shoulder to Overhead (135#/85#)

7 Burpee Box Jump Over SD (24/20″)

5 Shoulder to Overhead

5 Burpee Box Jump Over SD (24/20″)

7 Shoulder to Overhead

7 Burpee Box Jump Over SD (24/20″)