CrossFit SJU – Function/Performance

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Warm-up

Thoracic Flow (Functional Bodybuilding)- https://www.youtube.com/watch?v=4sdb-QrfnuU

Burgerner Warm Up- https://www.youtube.com/watch?v=mWffzvDGeg4

Function / Performance

Metcon (No Measure)

A. Tall Snatch

5 x 3 sets; Rest 1:30-2:00

*May land at power at first, but as reps/sets goes by should progressively go for a parallel landing if possible

*Use a broomstick

*TS- https://www.youtube.com/watch?v=dCiugtIWFrU

B. Within a 10:00 window

1 Mile Run

*Remaining time Bodyweight Man Makers

*BWMM- https://www.youtube.com/watch?v=KHR1vONbo4Y

*Rest 3:00-5:00 between B & C

C. 10:00AMRAP

5 Burpee Tuck Jump / No Push Up Burpee Tuck Jump

30 Double Unders / Jump Rope Singles

*BTJ- https://www.youtube.com/watch?v=-Vfb-ZV9UYI

*NPUBTJ- https://www.youtube.com/watch?v=-01QNovpP9k

Function / Performance w/ Equipment

Metcon (No Measure)

A. Tall Snatch

5 x 3 sets; Rest 1:30-2:00

*May land at power at first, but as reps/sets goes by should progressively go for a parallel landing if possible

*Empty barbell; skill-wise piece, there’s no need for adding weight

*TS- https://www.youtube.com/watch?v=dCiugtIWFrU

B. Within a 10:00 window

1 Mile Run

*Remaining time Bear Complex, 95/65 / Man Maker, 50/35 or 35/20

*BC- https://www.youtube.com/watch?v=NvE63HqxFqQ

*MM- https://www.youtube.com/watch?v=H7iF5rNSoC4

*Rest 3:00-5:00 between B & C

C. 10:00AMRAP

5 Burpee Jump Over, 24″/20 or Burpee to Target, 6″ / No Push Up Burpee Jump Over, 24″/20 or No Push Up Burpee to Target, 6″

30 Double Unders / Jump Rope Singles

CrossFit SJU – Function/Performance

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Rest Day

CrossFit SJU – Function/Performance

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Warm-Up

10 Wrist Circles (in/out)

10 Elbow Circles (in/out)

10 Backward Shoulder Rolls

10 Torso Twist

3/side Hip Circles

10/side Leg Swings

10/side Lateral Leg Swing

5 Kang Squat *unweighted

+

3 Sets

10 Jumping Jacks

10 High Knees

10 Butt Kickers

3 Inchworm to Plank Toe Touch

8 Kang Squats

Function / Performance

A.

Metcon (No Measure)

3 minute AMRAP @80% Aerobic Effort

12 No Push-Up Burpee Over Odd Object

12 Odd Object Thrusters

10 No Push-Up Burpee Odd Object

10 Odd ObjectThrusters

* AMRAP Double Unders or Single Unders or Mountain Climbers w/ Remaining Time.

Rest Walk 2 minutes

2:30 minute AMRAP

10 Odd Object Thrusters

40 Mountain Climbers

8 Odd Object Thrusters

30 Mountain Climbers

* AMRAP No Push-Up Burpee Over Bag w/ Reamaining Time.

Rest Walk 2 minutes

2 minute AMRAP

30 Double Unders or Single Unders

10 No Push-Up Burpee Over Odd Object

15 Double Unders or Single Unders

8 No Push-Up Burpee Over Odd Object

* AMRAP Odd Object Thrusters w/ remaining time.

Rest 6-8 minutes

x 2

Function / Performance w/ Equipment

A.

Metcon (No Measure)

A1. Rear Foot Elevated Barbell/Goblet Good Morning @3011; 10 reps each side x 4; Rest 45 seconds

A2. Core Complex

6 each side Alt Single Leg V-Ups

15 seconds Hollow/Bent Hollow Hold

8 Tuck-Ups

15 seconds Hollow/Bent Hollow Hold x 4; Rest 90 seconds

+

Metcon (Time)

For time:

100 Alt Single Arm Devil Press

*Perform 3 Double Push Up Burpee at the top of every minute, starting at 0:00

Cool Down + Stretch

10-12 minutes Walk + Full Body Stretch

CrossFit SJU – Function/Performance

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Warm-Up

@ EZ Effort and Quality Movement

100m Run or 20 Mountain Climbers

10 Trap 3 Raises @20X0

10 Scapular Push-Ups

10 alt Plank Toe Touch

8 alt Plank Walk Ups

x 2-3

+

Thoracic Flow x 2-3 minutes (Work as needed thru each movement and modify as needed)

https://youtu.be/aWjZRqLXMR0

Function / Performance

A.

Metcon (No Measure)

6 sets @ Quality Effort

6-8 Tall Kneeling Dual Odd Object Curl to Press

Rest 45 seconds

8 each side Russian Step-Ups (Unweighted)

Rest 45 seconds

5 each side Single Leg Romanian Deadlift (Use Odd Object)

Rest 45 seconds

10 Russian Twists (Use Odd Object)

Rest Walk 75 seconds after each set.

+

Metcon (No Measure)

Every 6 minutes x 3 sets

200/300m Run

20 Air Squats

15 Odd Object Deadlift (Use water gallons, one per hand)

Rest as needed

Every 6 minutes x 3 sets

200/300m Run

12 Dual Odd Object Thrusters (Use water gallons, one per hand)

10 Burpees

Function / Performance w/ Equipment

A.

Metcon (Time)

2-4-6-8-10-12 reps of

Strict Pull-Ups or Assisted Pull-Ups @11A0 (slight jump)

* After each set perform:

8 Dual DB or Barbell Shoulder to OH

25 Double Unders or Single Unders

+

Metcon (No Measure)

Every 3 minutes x 6 sets

Set 1 – 150/200m Run + 15 Front Squats (EZ Load)

Set 2 – 150/200m Run + 10 Burpees

CrossFit SJU – Function/Performance

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Warm-Up

@ EZ Effort and Quality Movement

10 ft World’s Greatest Stretch

10 each side Bird-Dog

10 Cat-Cow

100m Jog or (0:20 High Knees + 0:20 Butt Kicks)

x 3

+

Hip Flow x 2-3 minutes (Work as needed thru each movement and modify as needed)

https://youtu.be/6qnCHkJ8MgA

Function / Performance

A.

Metcon (No Measure)

12-15 minute EMOM

Min 1- 10-12 Push Ups

Min 2- 20 seconds each side Side Plank Rotation

Min 3- 12-15 Double Pulse Squat

+

Metcon (Time)

4-5 Rounds

10 Ground to Overhead, use odd object such as backpack

20 Burpees over backpack

200m Run or 0:45-1:00 Quick Feet

*QF- https://www.youtube.com/watch?v=34t8UvxYnqI

Function / Performance w/ Equipment

A.

Metcon (No Measure)

12-15 minute EMOM

Min 1- 8-12 Close Grip Bench Press / Dumbbell Bench Press

Min 2- 8-10/side Half Kneeling Wood Chop, low to high / 8-10/side Weighted Side Plank Rotation, light load

Min 3- 10-12 Dual Dumbbell/Kettlebell Double Pulse Squat / Goblet Dual Pulse Squat

+

Metcon (Time)

4-5 Rounds

10 Ground to Overhead. 75-115/55-75 / 6/side Dumbbell Ground to Overhead, 35-50/20-35 / 10 Bumper Plate Ground to Overhead, 45/35

15-20 Bar Facing Burpee / Burpee Over Object / Burpee to Plate

200m Run / 10/8 Calorie Row / 600/450m Assault Bike / 75-100 Double Unders

CrossFit SJU – Function/Performance

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Warm-up

Work thru as needed

Spine & Throracic Flow- https://www.youtube.com/watch?v=XXTsM1EkDtU

5 Way Hips- https://www.youtube.com/watch?v=S5LaSzpLBNk

7 Way Hips- https://www.youtube.com/watch?v=X7U3uwLY21o

Function / Performance

A.

Metcon (Weight)

Snatch Balance

5 x 3; Rest 1:00-1:30

*Use a broomstick

*SB: Olympic Weightlingting

Version https://www.instagram.com/p/B76Kt0BBgmY/

– Eccentric portion on squat

– Concentric up to parallel

– drop below parallel

– 0:03-0:04 iso hold

+

Metcon (AMRAP – Rounds)

20 minute AMRAP

20 feet Death March w/ Single Leg Deadlift Reach / 8-10/side Staggered Stance Good Morning

10 Burpee / No Push Up Burpee

10 V-Ups / Tuck Ups

Function / Performance w/ Equipment

A.

Metcon (Weight)

Behind Neck Snatch Grip Push Press + Drop Snatch + Snatch Balance

3 BNSGPP + 2 DS + 1 SB x 3-4; Rest 1:30-2:00

*DS: land at power receiving position

*SB: Olympic Weightlingting Version https://www.instagram.com/p/B76Kt0BBgmY/

– Eccentric portion on squat

– Concentric up to parallel

– drop below parallel

– 0:01-0:03 iso hold

+

Metcon (AMRAP – Rounds)

20 minute AMRAP

10 Deadlift / 10/right Single Arm Russian Swing

10 Burpee to Target or Plate / No Push Up Burpee to Target or Plate

10 Deadlift / 10/left Single Arm Russian Swing

10 Toes to Bar / Hanging Knee Raise

CrossFit SJU – Function/Performance

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Warm-Up

@ EZ Effort

8 Bird Dogs *each side

8 Deadbugs *each side

8 Cat Cow

x 2

+

Thoracic Flow

+

15 Jumping Jacks

5 Stationary Inch Worm

x 3-4

Function / Performance

Metcon (No Measure)

A. Push Ups

AMRAP x 3 sets; Rest as needed

*TAKE NOTE OF UB LEGIT REPS

B. 5-7 Sets

15-30 seconds Wall Facing Handstand Hold/Feet Elevated FLR

15-30 seconds Against the Wall Hip Touches/Single Arm Plank

Rest 45 seconds between sets

*Strive for quality on every movement

+

16 Minute EMOM

Min 1 – 30 seconds Wall Walks/Stationary Inch Worm

Min 2 – 30 seconds Forearm Side Plank Right Hand

Min 3 – 30 seconds Wall Walks/Stationary Inch Worm

Min 4 – 30 seconds Forearm Side Plank Left Hand

Rest as needed for next portion.

+

20 Minute EMOM

Min 1 – 30 seconds Right Side Contralateral V-Up

Min 2 – 30 seconds Right Side Contralateral Superman

Min 3 – 30 seconds Left Side Contralateral V-Up

Min 4 – 30 seconds Left Side Contralateral Superman

Min 5 – 4 Alt TGU with odd Object (TGU=Turkish Get-up)

Function / Performance w/ Equipment

Metcon (No Measure)

A. Push Ups

AMRAP x 3 sets; Rest as needed

*TAKE NOTE OF UB LEGIT REPS

B. 5-7 Sets

15-30 seconds Wall Facing Handstand Hold/Feet Elevated FLR

15-30 seconds Against the Wall Hip Touches/Single Arm Plank

Rest 45 sec between set

*Strive for quality on every movement

+

20 Minute EMOM

Min 1 – 30 seconds TnG HPCL/DB HPCL/KBS @light load *Fast pace

Min 2 – 30 seconds Toes to Bar

Min 3 – 30 seconds TnG DL/DB DL/DLKBS *Fast pace

Min 4 – 30 seconds Toes to Bar

Min 5 – REST

Rest as needed for next portion

+

16 minute EMOM

Min 1 – 4-6 Right Arm TGU

Min 2 – 30 seconds Side Bridge Left Arm

Min 3 – 4-6 Left Arm TGU

Min 4 – 30 seconds Side Bridge Right Arm

* TGU=Turkish Get-Up

CrossFit SJU – Function/Performance

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Rest Day

CrossFit SJU – Function/Performance

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Warm-Up

4 sets @ EZ Effort

20 Mountain Climbers

8 each side Unweighted Alt Single Leg Deadlift

5 each side Plank Toe Touch

20 seconds Wall Sit March

Function / Performance

A.

Metcon (No Measure)

A1. Reverse Scapular Push Ups

10-12 reps x 3; Rest 30 seconds

*https://www.youtube.com/watch?v=5mXZySIMNbA

A2. Clamshell Plank @2111; 12 reps each side x 3; Rest 60 seconds

*https://www.youtube.com/watch?v=Jpy5PZTFVYw

+

Metcon (Time)

For time:

50 DU’s/80 SU’s

50 Sit-Ups

10 Burpees

40 DU’s/80 SU’s

40 Sit-Ups

10 Burpees

30 DU’s/80 SU’s

30 Sit-Ups

10 Burpees

20 DU’s/80 SU’s

20 Sit-Ups

10 Burpees

10 DU’s/80 SU’s

10 Sit-Ups

10 Burpees

* Du’s (Jump Rope Double Unders)

* Su’s (Jump Rope Single Unders)

Function / Performance w/ Equipment

A.

Metcon (No Measure)

A1. Barbell/DB/KB Front Rack Front Foot Elevated Split Squat @3011; 6-8 reps each side x 4; Rest 45 seconds

A2. Split Stance Barbell/Goblet Good Morning @3121; 8-10 reps each side x 4; Rest 2 minutes

+

Metcon (Time)

For time:

21 Burpees

1 Round of “DT”

18 Burpees

1 Round of “DT”

15 Burpees

1 Round of “DT”

12 Burpees

1 Round of “DT”

9 Burpees

1 Round of “DT”

*1 round of “DT” (may use DB’s)

12 Deadlifts

9 Hang Power Clean

6 Push Jerks

Cool Down + Stretch

10-12 minutes Walk + Full Body Stretch

CrossFit SJU – Function/Performance

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Warm-Up

@ EZ Effort and Quality Movement

100m Run or 20 Mountain Climbers

10 Trap 3 Raises @20X0

10 Scapular Push-Ups

10 alt Plank Toe Touch

8 alt Plank Walk Ups

x 2-3

+

Thoracic Flow x 2-3 minutes (Work as needed thru each movement and modify as needed)

https://youtu.be/aWjZRqLXMR0

Function / Performance

A.

Metcon (No Measure)

5 sets @ Quality Effort

8-15 Push-Ups/Knee Push-Ups

Rest 45 seconds

12-16 Arrested Reverse Lunges

Rest 45 seconds

6 Sumo Stance Good Morning @3011(Use Broomstick)

Rest 45 seconds

15 seconds Side Plank each side

Rest Walk 90 seconds after each set.

+

Metcon (No Measure)

12 minute EMOM

Min 1 – 100m Run

Min 2 – 10-12 Dual Odd Object to Overhead (Use Water Gallons)

Min 3 – 20/25 seconds Forearm Plank

Rest 4-6 minutes

12 minute EMOM

Min 1 – 100m Run

Min 2 – 10-12 Dual Odd Object Bent Over Row

Min 3 – 10 alt Contralateral Superman

Function / Performance w/ Equipment

A.

Metcon (No Measure)

Every 2 minutes x 9 sets

Set 1 – 6-8 Close Grip Bench Press + 15 seconds Flutter Kicks

Set 2 – 3-6 Weighted Pull-Ups @2010 + 12 alt Contralateral Superman

Set 3 – 4-10 Ring Dips/Parallel Bar Dips or 15-20 Push-ups + 20 seconds seconds Side Plank each side

+

Metcon (No Measure)

Every 4 minutes x 8 sets

Set 1 – 300/400m Run + 10-15 Toes to Bar

Set 2 – 10/12 AirBike or Calorie Row + 12 Thrusters (easy#)