CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A1.
RFESS (@21×1; 6-8/side x 3; Rest 0:45)
Rear Foot Elevated Split Squat
A2.
Banded Russian Swings (10-15 x 3; Rest 1:30)
+
Metcon (5 Rounds for time)
5RNDS @ Increasing Effort
5 Box Jump (SD), 24″/20″
10 Russian Kettlebell Swings, 70/53
5 Goblet Lunges, 70/53 (5/side)
10/8 Assault Bike Calories
*Modify as needed
Performance
A1.
Front Rack RFESS (@2111; 5-7/side x 3; Rest 1:00 )
*Use kettlebells
A2.
Cross Body Dumbbell Muscle Snatch (6-8/side x 3; Rest 1:00)
https://youtu.be/OUSeMinyzsc
*Control on eccentric phase
+
Metcon (5 Rounds for time)
5RNDS @ Increasing Effort
5 Box Jump Overs, 24″/20″
5 DB Deadlift, 50/35
5 DB Hang Power Clean, 50/35
5 DB Front Rack Lunges, 50/35 (5/side)
12/10 Assault Bike Calories
*70-90% Effort
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