CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Weighted Pull-ups (@2010; 3-4 x 4; Rest 45 seconds)

Week 7

Without Strict Pull-Ups perform:

Assisted Pull-Ups @21A2; 4-6 x 4; Rest 90 seconds.

A2.

Back Rack Lunge (20 steps x 4; Rest 90 seconds)

B.

Metcon (3 Rounds for time)

@ Increasing Aerobic Effort (Sustain)

250m / 300m Row

15 Burpees Rx+ (Over Erg)

Rest 2min

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Power Clean (1.1.1.1.1 x 4; Rest 45 seconds)

A2.

Weighted Dips (@2011; 3-5 x 4; Rest 90 seconds)

* Ring or Matador Bar.

* Without Wtd Dips perform:

Strict Dips @2011; 4-6 x 4; Rest 90 seconds.

* Without Strict Dips perform:

JM Press w/ DB’s @1010; 6-8 x 4; Rest 90 seconds.

B.

Metcon (Time)

21-18-15-12-9

KBS (53#/35#)

Box Jumps Step Dwn or Step-Up Step-Down

Sit Ups

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Deadlift (@2011; 4,4,3,3,2; Rest 2 minutes)

* Compare to last week and build, sustain perfect mechanics.

B.

Metcon (Time)

In Teams of 2

1,000m Row (Both)

80 Burpees (Alternate on every rep)

60 Pull-Ups (Alternate as needed)

Additional Work on Your Own

Tabata Sit-Ups (8 Rounds for reps)

8 sets of

20 seconds ON

10 seconds REST

* Anchored

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Push Press (5,5,4,4; Rest 45 seconds)

* Build heavier than last week.

A2.

Dumbbell 3 Point Row (@21X1; 5-6 ea arm x 4; Rest 90 seconds)

B.

10 / 7 (Time)

63 Double unders

9 Thrusters (95#/65#)

45 Double Unders

15 Thrusters

27 Double Unders

21 Thrusters

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Front Rack Lunge (10-12 steps x 4; Rest 45 seconds)

A2.

Side Plank (20-25 seconds ea side x 4; Rest 75 seconds)

B.

Metcon (No Measure)

16 minute EMOM

Minute 1 – 10 / 12 TTB

Minute 2 – 15 / 20 Air Squats

Minute 3 – 5 / 7 HSPU or 8-12 HR Push-Ups

Minute 4 – 30 seconds Row @90% Aero

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Dumbbell Reverse Fly (@1010; 8-10 x 4; Rest 30 seconds)

A2.

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

B.

Metcon (12 Rounds for calories)

@90% Aerobic

45 seconds AirBike

Rest Walk 60 seconds

x 6

Rest 4-5 minutes

@90% Aerobic

45 seconds AirBike

Rest Walk 60 seconds

x 6
* Slight Increase ftom last week 85% intervals.

Additional Work on Your Own

Front Leaning Rest on Rings

Accumulate 2-3 minutes (Legit)

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Power Clean + Push Press (2+3 every 2 minutes x 6)

* Build small, no fails.

B.

Metcon (Time)

10 Rounds

1 Rope Climb

6 Russian KBS (70#/53#)

7 Wall Balls (20#/14#)

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Back Squat (@30X1; 4,4,3,3; Rest 45 seconds)

A2.

Weighted Pull-ups (@2010; 2-3 x 4; Rest 90 seconds)

Week 6

Without Strict Pull-Ups perform:

Assisted Pull-Ups @21A2; 4-6 x 4; Rest 90 seconds.

B.

Metcon (AMRAP – Reps)

7 minute AMRAP

6 Burpee to Target

10 AbMat Sit-Ups

20 DU

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Deadlift (@2011; 5,5,4,4,3)

* Build ea set and sustain proper mechanics.

B.

Metcon (AMRAP – Reps)

In Teams of 2

5 minute AMRAP

Calorie Row

(Alternate every 10 Calories)

Rest 4 minutes

5 minute AMRAP

Rope Climbs (Alternating)

Rest 4 minutes

5 minute AMRAP

Burpees (Alternate every 5 reps)

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Hang Power Snatch + OHS (2+2 every 75 seconds x 10)

* Build small and sustain proper mechanics.

B.

Metcon (AMRAP – Reps)

13 minute AMRAP @ Sustainable

500m Row

50 DU

25 TTB

25 Push-Ups

25 TTB

25 Push-Ups

50 DU