CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Farmers Walk (100m) (Tough) x 3; Rest 30 seconds)

A2.

Powell Raise (@2010; 6-8 ea arm x 3; Rest 90 seconds)

+

Metcon (Time)

In Teams of 2

100 Push Ups (Alt every 10 reps)

100 Air Squats (Alt every 10 reps)

100 Sit-Ups (Alt every 10 reps)

500m Row (Both)

400m Run (Both)

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Hang Power Snatch (3-4 every 90 seconds x 5)

* Easy loads, perfect mechanics and modify as needed.

B.

Bench Press (Close Grip @30X1; 5,4,3,3; Rest 90 seconds)

* Compare to your 5 rep max, build to a moderate 3 rep set.

+

Metcon (No Measure)

Sled Push 35m / 50m @ AFAP

Rest Walk 2 minutes

x 4-5

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Front Squat (@21X1; 8-10 x 3; Rest 45 seconds)

* Use 60-65%, perfect Tempo!

A2.

Renegade Row (8-12 x 3; Rest 90 seconds )

+

Death by Thrusters (AMRAP – Reps)

Minute 1 – 1 Thruster (95#/65#)

Minute 2 – 2 Thruster

Minute 3 – 3 Thrusters

Minute 4 – 4 …..

* Go as far as possible.

* Sustain and control mechanics.

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Power Clean (1.1 every 75 seconds x 8)

* Build from 65-70% up to a tough set for the day. Sustain proper mechanics.

+

Metcon (Time)

5 Rounds @ Walk Thru

200m Run

8/10 AB Calories

50 Single Unders or 25 DU

20 Air Squats or Jumping Squats if sustain proper mechanics

3 Wall Walks

Additional Work on Your Own

Russian Twist; 20-20-20-20

Rest 30 seconds

Side Plank 20-30 seconds ea side x 3-4 sets

Rest 45 seconds

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

RDL (@3111; 5,5,5,5; Rest 30 seconds)

Pronated Clean Grip

A2.

Seated Z Press (Single Arm @2111; 6-8 ea arm x 4; Rest 90 seconds)

+

Metcon (AMRAP – Reps)

10 minute Time Cap

50 Calorie Row

40 Kettlebell Swings (53#/35#)

30 Burpees

AMRAP of Rope Climbs with remaining time

* Please note total rep of rope climbs.

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Back Squat (@30X1; 8-10 x 3; Rest 30 seconds)

* Use 60% or less no more.

A2.

Sit-ups (Anchored; 25-30 x 3; Rest 90 seconds)

+

Metcon (Time)

5 Rounds

8-10 AB Calories

12/15 Push-Ups

20 Walking Lunges

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Power Clean (1.1 every 45 seconds x 10)

* Build small from 70%

+

Metcon (Time)

In Teams of 2

60 AB Calories (Alt as needed)

100 Thrusters (95#/65#)(Alt as needed)

150 DU (Alt as needed)

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Single Arm Kettlebell Z Press (@2112; 6-8 ea arm x 4; Rest 45 seconds)

* Video Demo: https://youtu.be/zcUg776Cr2Q

A2.

Pendlay Row (@21X1; 6-8 x 4; Rest 90 seconds)

+

Metcon (Time)

300m Run

50/40 Push-Ups

300m Row

25 KBS (70#/53#)

300m Run

50/40 Push-Ups

300m Row

25 KBS

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Power Snatch + Hang Power Snatch (1+1 every 50 seconds x 8)

+

Metcon (AMRAP – Rounds)

10 minute AMRAP @80-85% Aero

5 OHS (95#/65#)

5 Burpees

5 Pull-Ups

5 Box Jump SD (24″/20″)

+

L-Sit (Accumulate 90 seconds – 2 minutes)

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Paused Back Squat (@31X1; 4-5 x 5; Rest 2 minutes)

* Build based on TEMPO!

* Sustain proper mechanics.

B.

Powell Raise (@20X1; 6-8 ea side x 4; Rest 90 seconds)

+

30 seconds Row Repeats (4 Rounds for distance)

30 seconds at MAX EFFORT x 4; Rest 30 seconds – stay strapped in! record meters per round