CrossFit SJU – Function/Performance
Warm-up
Thoracic Flow (Functional Bodybuilding)- https://www.youtube.com/watch?v=4sdb-QrfnuU
Hip Flow (Functional Bodybuilding)- https://www.youtube.com/watch?v=Yo55p6k0oIA
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
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