CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

With Coach:

100m Run

8 steps Death March (Unweighted)

5 ea side Side Plank Clamshells

10m Quadruped Walk

5 Divebomber

12 Wall DeadBugs

15 seconds Side Plank each side

x 3

+

Hip Flow with Coach

Function / Performance

A.

Metcon (Time)

5-6 Rounds @ Skill Effort

40m Farmers Walk (70#/53#)

800m AirBike

20/15 seconds Wall Sit

300m Row/Ski

10 seconds Parallete Tuck-Hold

100m Run

10 Contralateral Superman

10 V-Ups / Tuck-Ups

CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

10 minutes before:

60 seconds Cyclical Work

10 Band Pull-Aparts @20X0

10 Y’s Weighted or Unweighted

10 Seated Banded Hip Abductions @10X0

10 Leg Swings each side w/PVC

10 PVC Pass Thrus

10 RKBS (light)

x 3

+

Shoulder / Wrist Prep w/ Coach

Function

A.

Pause Above Knee Power Snatch (1 every 30 seconds x 20)

* Stay easy, focus on good technique and positions.

+

Metcon (Time)

@85-90% Aerobic Effort

50/40 Calorie Row

50/40 KBS (35#/26#)

5/3 Rope Climbs

100 Single Unders

40/30 Push-Ups

30/20 Pull-ups

Additional Work on Your Own

3 sets

10 Leg Raises @2010

20 alt MTN Climbers

20 Heel Reaches

Rest as needed

Performance

A.

Power Snatch (1 every 30 seconds x 20 )

* Build every 5 sets, no fails or max.

* TECHNIQUE!

+

Metcon (Time)

@90% Aerobic Power

50/40 Calorie Row

50 KBS (53#/35#)

5 Rope Climbs

100 Double Unders

30/20 Hand Stand Push-Ups

30/20 CTB or 15/10 Bar MU or Ring MU

Additional Work on Your Own

3 sets

10 Rower Pike Ups

30 alt MTN Climbers

20 alt Heel Reaches

Rest as needed

CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

* 60 seconds Row EZ (Low Damper) Last 10 seconds @90% Effort

10 Banded Air Squats

8 steps Walking Lunge with Kick.

6-8 each side Quadruped Hip Extension

5 each side Fire Hydrant

8 alt Contralateral Superman

x 3

+

Hip Flow w/ Coach x 1 set.

Function

A1.

Back Squat (@30X1; 10,10,10; Rest 45 seconds)

* Use 55-60% of 1 RM.

A2.

Russian Twist (20,20,20; Rest 2 minutes)

* Weighted or Unweighted.

+

Metcon (Time)

5 Rounds @ Sustainable Effort

8/10 AirBike Calories

8 NPUP Burpees / Burpees

12 KB Goblet Walking Lunges (53#/35#)

Additional Work on Your Own

* Accumulate 60-90 seconds Side Plank each side.

Performance

A1.

Back Squat (@30X1; 8,8,8; Rest 45 seconds)

* Use 50-60%, easy to moderate sets.

A2.

Landmine Twist (12-16 alt reps x 3; Rest 2 minutes)

+

Metcon (Time)

5 Rounds @ Sustainable Effort

10/12 AirBike Calories

8 Burpees

10 steps Dual Dumbbell Mixed Carry Lunges (50#/35#)

* Start Right Arm OH / Left Arm FR.

* 5 steps and alternate.

Additional Work on Your Own

Accumulate 90 seconds Side Plank each side (Weighted or Unweighted)

CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

10 minutes before:

45 seconds Row/Bike/ Run

10 alt Plank Toe Touch

5m Quadruped Walk

5 Scap Push-Ups

3 Perfect Push-Ups

6 steps World Greatest Stretch

x 3

+

Thoracic and Shoulder Prep w/ Coach.

Function

A1.

Close Grip Bench Press (@30X1; 6-8 x 3; Rest 45 seconds)

* Moderate to tough set, compare to last week’s (saturday), and build 60-70% from 1RM.

A2.

Sit-ups (Anchored, 15-20 x 3; Rest 90 seconds)

+

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP @85% Sustainable Effort

7 Hang Power Clean (95#/65#)

7 Box Jump SD (24″/20″)

7 Hanging Knee Raises

100m Run

Performance

A1.

Incline Barbell Bench Press (@30X1; 6-8 x 3; Rest 45 seconds)

* Moderate sets, sustain tempo!

A2.

Tuck Up to V-Up Complex (6-8 perfect reps x 3; Rest 90 seconds)

https://youtu.be/1uHBRWn070c
* Accumlate if needed.

+

Metcon (Time)

12 minute AMRAP @85% Sustainable Effort

7 Hang Power Clean (115#/75#)

7 Box Jump Over (24″/20″)

7 Toes to Bar

150m Run

CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

Function / Performance

A.

Close Grip Bench Press (Build to a tough single for the day)

* Compare to last week’s 3 rep sets.

B.

Powell Raise (with 10% of Portion A, AMRAP each side @2010)

+

Metcon (Time)

In Teams of 2 perform:

1000m AirBike (Both)

into…

5 Rounds

30m Sandbag Carry (100#/60#)(Parititon as needed)

16 Dual Dumbbell Shoulder to OH (50#/35#) (Partition as needed)

16 Toes to Bar (Partition as needed)

16 Renegade Rows (50#/35#)(Partition as needed)

Buy out:

400m Run Both

CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

10 minute before:

60 seconds Cyclical Work

10 Walking Lunges w/ Torso Twist

8 steps each side Banded Side Walk

8 KB DL @2010 (Light)

8 steps Death March w/ Kick (Unweighted)

4 Inchworm

x 3

+

Glute and Hip Activation w/ Coach

Function

A1.

Split Squat (@2010; 8 each leg x 3; Rest 45 seconds)

* Use DB’s or KB’s.

* Perfect positions.

A2.

Clean Grip Deadlift (@2020; 4-5 x 3; Rest 90 seconds)

* Use 65-75% of last week’s heavy 3 rep set deadlift.

* sustain proper mechanics.

+

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP @ Sustainable Effort

3 Hang Power Clean (95#/65#)

3 Front Squats (95#/65#)

3 Push-Ups

6 Lunges

Rest Walk 2 minutes

x 4

Additional Work on Your Own

3 sets

20/30 seconds Bent Hollow Hold

10/15 Strict AbMat Sit-Ups

20 alt Side Reach

Rest as needed

Performance

A1.

RFESS (@2010; 6 each side x 3; Rest 45 seconds)

Rear Foot Elevated Split Squat

A2.

Clean Grip Deadlift (3 seconds descent; 4-5 x 3; Rest as needed)

* Use 80-85% of Power Clean.

+

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP @ High Aerobic Power

3 Power Cleans (135#/85#)

3 Front Squats (135#/85#)

6 Push-Ups

6 Lunges

Rest Walk 2 minutes

x 4

Additional Work on Your Own

3 sets

15/20 seconds Hanging Tuck Hold

10/15 Weighted Crunches w/ Pulley Machine

10 each side KB Side Bends

Rest as needed

CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

With Coach:

45 seconds Cyclical Work

8 steps World’s Greatest Stretch

5 ea side Side Plank Clamshells

10m Quadruped Walk

12 Wall DeadBugs

15 seated Banded Hip Abductions @1010

8 Wall Facing PVC OH Squats @2010

X 3

+

Hip Flow with Coach

Function / Performance

Metcon (Time)

@ 80% Aerobic Effort

50-40-30-20-10

AirBike Calories

Row Calories

* After each set perform:

20m Dual KB Front Rack Carry + 8/12 Tuck-Ups.
Work at skill effort, find a sustainable pace and keep it all the way.

CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

Function

A.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP @ Sustainable Effort

Buy In

1000m / 700m Row into…

AMRAP with remaining time of:

10 Alt DB Snatch (35#/20#)

10 Air Squats

20 Double Unders / Single Unders

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP @ Sustainable Effort

6/4 AirBike Calories

4 HR Push-Ups

6 Russian KBS (53#/35#)

4 Pull-Ups

Rest 5 minutes

Metcon (AMRAP – Reps)

6 minute AMRAP @ Sustainable Effort

Single Arm Front Rack Dumbbell Lunges (35#/20#)

*Starting at 0:00 and at the top of every minute perform 1/2 Rope Climbs

Additional Work on Your Own

3 sets

20 Russian Twists

20/30 seconds Side Plank each side

10 alt Contralateral Superman

Rest as needed

Performance

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP @ Sustainable Effort

Buy In

1000m Row into…

AMRAP with remaining time of:

10 Alt DB Snatch (50#/35#)

10 Air Squats

20 Double Unders / Single Unders

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP @ Sustainable Effort

6 AirBike Calories

2-4 HSPU / 4 HR Push-Ups

6 Russian KBS (70#/53#)

2-4 Ring MU / Bar MU / CTB Pull-Ups

*Fast transitions

Rest 5 minutes

Metcon (AMRAP – Reps)

6 minute AMRAP @ Sustainable Effort

Single Arm Front Rack Dumbbell Lunges (50#/35#)

*Starting at 0:00 and at the top of every minute perform 1/2 Rope Climbs

Additional Work on Your Own

3 sets

12-16 alt Landmine Twist

15-20 seconds Star Side Plank each side

15-20 seconds Sorenson Hold

Rest as needed

CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

10 minutes Before:

@ EZ Effort

150m Run

6 Cuban Rotations (Light)

10 alt Plank Toe Touch

6 alt Plank KB Side Drag

4 Scap Push-Ups +3/4 Push-Ups

10-20 seconds Active Hang Hold

x 3

Function

A.

Strict Press (Build to a tough single in 5 sets; Rest as needed)

* Compare to last week’s.

* Use fractional plates.

B.

Ring Rows (@20X1; AMRAP x 1 set; Perfect Tempo!)

+

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP @85% Effort (Sustain)

15 Box Jump SD (24″/20″)

12 Shoulder to Overhead (95#/65#)

9 Hanging Knee Raise

100m Run

Performance

A.

Strict Press (Build to a tough single in 5 sets; Rest as needed)

* Compare to last week’s sets of 5 and 3.

* Use fractional plates.

B.

Weighted Strict Pronated Pull Up (Build to a tough single in 5 sets or less)

+

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP @90% Aerobic Power

15 Box Jump SD (24″/20″)

12 Shoulder to Overhead (115#/75#)

9 Toes to Bar

100m Run

CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-Up

Coach’s Choice (No Measure)

10:00 @ Easy Effort

1:00 Cyclical Work

15m Overhead Bumper Plate Walking Lunge, light

8/side Quadruped Hip Extension

8/side Fire Hydrants

30m/side Single Arm Front Rack Kettlebell Carry

Function

A.

Front Squat (Buid to a tough single in 5 sets; Rest 2:00-3:00 )

+

Metcon (6 Rounds for time)

6RNDS @ Sustainable Effort

12 Wall Ball Shots, 20/14 @ 10’/9′

12 No Push Up Burpee to Target, 6″
*Note every round split

Additional Work on Your Own

Accumulate:

1:00 Tuck L-Sit on Parallettes

1:30/side Forearm Star Plank

2:00 Bent Hollow Rocks

Performance

A.

Front Squat (Build to a tough single for the day in 5 attempts)

*Buid from 70% of FS 1RM

+

12 12 Burpee Wall Ball (Time)

12 Wall Ball Shots (20#/14#)

36 Burpee

24 Wall Ball Shots

24 Burpee

36 Wall Ball Shots

12 Burpee

Additional Work on Your Own

Accumulate:

1:00 L-Sit on Parallettes

1:30/side Star Plank

2:00 Hollow Rocks