CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Russian Dumbbell Step Ups (8 ea leg x 4; Rest 30 seconds)

A2.

Russian Twist (20-30 x 4; Rest 90 seconds)

+

Metcon (3 Rounds for time)

@Increasing Effort

350m Row

10 Burpees over the Erg

15 KBS (53#/35#)

Rest 3 minutes

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Back Squat (@31X1; 2-3 x 4; Rest 45 seconds)

* Build from 60%. Tempo dictates load build thru each set.

A2.

Powell Raise (@2010; 6-8 ea side x 4; Rest 90 seconds)

+

Metcon (Time)

30 Wall Ball Shots (20#/14#)

100m Run

25 HR Push-Ups Rx+ 20 HSPU

100m Run

30 Wall Ball Shots

100m Run

25 HR Push-Ups Rx+ 20 HSPU

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Bench Press (Close Grip @20X1; 8,8,6,6; Rest 45 seconds)

A2.

Wall Dead Bug (20,20,20,20; Rest 90 seconds)

+

Metcon (Time)

In Teams of 2

AirBike 20 Calories (Both)

80 Lunges (Alternating ea 10)

80 AbMat Sit-ups (Alternating Each 10)

80 Lunges

80 AbMat Sit-Ups

20 AB Calories

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Scaled

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Hang Power Clean (1 rep every 60 seconds x 10 )

* Start light and build.

B.

Side Plank (Accumulate 90 seconds per side)

+

Metcon (Calories)

3-5 sets

AirBike 12 seconds @ HARD EFFORT

Rest Walk 2:20-2:45
* Please note highest RPM and Calories per set.

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Push Press (5,4,3,3; Rest 90 seconds)

B.

Muscle Up Negative (10 minute practice)

C.

Metcon (Time)

100 HR Push-ups

* Every break Run 300m or AirBike 15 Cals

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Deadlift (5,5,5,5; Rest as needed)

* Build from 65%.

B.

Metcon (Time)

40 AbMat Sit-Ups

25 Deadlifts (185#/125#)

40 AbMat Sit-Ups

25 Deadlifts

40 AbMat Sit-Ups

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Back Squat (Build to a 2 rep max in 10-12 minutes)

B.

Strict Toes-To-Bar (7-10 x 3: Rest 90 seconds)

C.

Metcon (No Measure)

4 sets @85%

6 Pull-Ups

12 Push Ups

35 DU

Rest 90 seconds

12 KBS (53#/35#)

10 Box Jump (24″/20″)

3 Wall Walks

Rest 90 seconds

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Thruster (3 every 60 seconds @65-70% x 6)

* Based on last week max.

B.

Metcon (Time)

Team Jackie

1,000m Row (Both)

100 Thrusters (45#/35#) (Alternate every 10)

60 Pull-Ups (Alternate as needed)

+

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.

RFESS (@31X1; 8/leg x 3; Rest 60 seconds)

Rear Foot Elevated Split Squat

A2.

Weighted Dips (@2012; 4-6 x 3; Rest 90 seconds)

* Modify to Strict Dips @2011; AMRAP in 30 seconds x 3; Rest 90 seconds

B.

Metcon (AMRAP – Rounds)

12 minute AMRAP

200m Run

10 Burpees

10 Russian KBS (70#/53#)