CrossFit SJU – Function/Performance

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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

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Push Press (8,6,5,3; Rest 0:45 )

*Building up

*Compare to last week

*Not TnG!

A2.

Strict Supinated Chest to Bar Pull-Up (@2010; 3-5 x 4; Rest 1:30)

Athletes without Chest to Bar:

– Strict Supinated or Pronated Pull-Up

@2111; 4-6 / 2.1.1 or 2.2.1.1

– Assisted Supinated/Pronated Pull-Up or Supinated Ring Row

@20A2; 5-7

+

Metcon (6 Rounds for reps)

EMOMx6:00 @ High Aerobic Effort

6-8 Pull-Ups / Jumping Pull-Ups / Ring Rows + 20-30 Double Unders
*Sustain rep scheme on every round

*Complete both movements within 1:00

Rest 90 seconds

Metcon (6 Rounds for time)

EMOMx6:00 @ High Aerobic Effort

Odd: 12/10 Calorie Row

Even: 10-12 Burpees to Plate, 45/25

Performance

A1.

Push Press (5,4,4,3; Rest 0:45)

*Build heavier than last week

*Not TnG!

A2.

Multi Grip Pull-Up Cluster (@20×1;2-3.2-3.2-3 x 4; Rest 1:30 )

Wide Grip Pronated Pull-Up

Neutral Grip Pull-Up

Narrow Grip Supinated Pull-Up
*Focus on different muscle group recruitment for every grip variation

*Rest up to 0:10 between movements

+

Metcon (6 Rounds for reps)

EMOMx6:00 @ High Aerobic Effort

5-7 Chest to Bar Pull-Ups + 30 Double Unders
*Pick a number within the range and go for unbroken sets

*Complete both movements within 1:00

Rest 90 seconds

Metcon (6 Rounds for time)

EMOMx6:00 @ High Aerobic Effort

Odd: 14/12 Calorie Row

Even: 8-10 Burpee Over the Erg
*12-14 calories under a 1:00 equals a pace of at least 800-900 calories/hr and being able to sustain it

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

Function

A.

Paused Front Squat (3.2.1 x 4; Rest 2:00)

*0:01-0:02 pause at bottom

*Rest up to ten seconds

*Rest 2:00 once the 6 reps of set are completed

*Build heavier on each set

+

Metcon (Time)

For Time:

300m Run

10 Snatch, 95/65

300m Run

10 Snatch, 95/65

300m Run

10 Snatch, 95/65

300m Run
*Power or Squat allowed

*If needed modify to hang

Performance

A.

Paused Front Squat (2.1.1 x 4; Rest 2:00 )

*0:01 pause at bottom

*Rest up to ten seconds

*Rest 2:00 once the 4 reps of set are completed

*Start moderate, finish tough

+

Metcon (Time)

For Time:

600m Run

5 Snatch, 135/95

400m Run

10 Snatch, 115/75

200m Run

15 Snatch, 95/65

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Barbell Prone Row (@20×2; 6-8 x 3; Rest 0:45)

A2.

Side Plank Rotation (8-12/side x 3; Rest 1:30)

+

Metcon (Time)

3RNDS:

20 Assault Bike Calories (Both)

40m Front Rack Kettlebell Lunges (alt. every 10m)

6 Rope Climbs, 15′ (partition as needed)

40m Front Rack Kettlebell Lunges (alt. every 10m)

200m Run (Both)
*Modify as needed

Performance

A1.

Axle Bar Prone Row (@11×2; 5-7 x 3; Rest 0:45 )

A2.

Weighted Side Plank Rotations (8/side x 3; Rest 1:30)

*Light load

+

Metcon (Time)

3RNDS:

30 Assault Bike Calories (Both)

40m Overhead Kettlebell Lunges (alt. every 10m)

8 Rope Climbs, 15′ (partition as needed)

40m Overhead Kettlebell Lunges (alt. every 10m)

300m Run (Both)

CrossFit SJU – Function/Performance

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Warm-Up

3:00-5:00 Foam Roller

0:30 on/ 0:30 off x 5 Row, increasing effort (aero)

Thoracic Flow (https://youtu.be/aWjZRqLXMR0)

3RNFT

3-5 Toes to Bar/ Hanging Knee Raise

3 DB Hang Power Clean + Shoulder to Overhead, moderate/game weight

8 Calorie Row

Rest 2:00-3:00 between rounds

Rest as needed

3…2…1… GO!

+

OPEN 18.1 (AMRAP – Reps)

20:00AMRAP

8 Toes to Bar

10 Dumbbell Hang Clean & Jerks, 50/35 (5/side)

14/12 Calorie Row

Scaled

OPEN 18.1 Scaled (AMRAP – Reps)

20:00AMRAP

8 Hanging Knee Raise

10 Dumbbell Hang Clean & Jerks, 35/20 (5/side)

14/12 Calorie Row
If younger than 16 or older than 55 ask for your respective workout scaling

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Strict Ring Dip / Strict Dip (@2010; 3-5 x 3; Rest 0:30 )

*Athletes without Dips

– Assisted Dips

@3010; 4-6 x 3; Rest 0:30

– Banded Tricep Pushdown

@30×0; 8-10 x 3; Rest 0:30

A2.

Axle Bar Overhead Carry (30m x 3; Rest 0:30 )

*Modify as needed

A3.

Single Arm Dumbbell Bench Press (@20×1; 5-7/side x 3; Rest 0:30)

A4.

Gymnastics Skill Play (6-10 x 3; Rest 1:00)

*Athletes w/ Weighted Pull-Up

– Butterfly Pull-Ups

*Modify as needed

+

Metcon (Calories)

Assault Bike

Endurance W2-5

0:30 @ 80-85% Aerobic Effort

0:30 @ Easy Spin/Rest

x 12

Performance

A1.

Weighted Dips (@20×1;1-3 x 3. Rest 0:45)

A2.

Handstand Walk (AMDAP. Rest 0:45)

*Athletes w/ Strict HSPU only

*Make sure you have a SPOTTER

*Athletes without HSW

– 6-8/side x 3 Hip Touches

A3.

Bench Glute Bridge Dumbbell Chest Press (@20×1; 4-6/side x 3. Rest 0:45)

*Single Arm

A4.

Gymnastics Skill Play (1-3 Ring/Bar Muscle-Ups x 3; Rest 1:00)

*Athletes w/ Weighted Pull-Ups & Dips only

*Athletes without RMU/BMU

– 3-5 Russian Dips

– 3-5 Ring Muscle Up Progression (Phase 1 and or 2)

+

Metcon (Calories)

Assault Bike

Endurance W2-5

0:30 @ 80-85% Aerobic Effort

0:30 @ Easy Spin/Rest

x 12

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

Function

A.

Power Clean (1.1.1 Every 1:15 x 5)

* Drop reps.

* Modify to Hang Power Clean if needed.

* Build each set if possible but sustain proper mechanics.

+

Metcon (Time)

EMOMx4:00

4-6 Assault Bike Calories + 8-10 Russian Kettlebell Swings, 53/35

Rest/Walk 1:00

EMOMx4:00

4-6 Assault Bike Calories + 6-10 Front Squats, 45/35

Rest/Walk 2:00

FOR TIME:

400m Row

12 Burpees

350m Row

10 Burpees

250m Row

8 Burpees

Performance

A.

Power Clean (1.1.1 Every 1:15 x 5)

* Last set tough, NO FAILS or MAX!

+

Metcon (Time)

EMOMx4:00

6-8 Assault Bike Calories + 8-10 Russian Kettlebell Swings, 70/53

Rest/Walk 1:00

EMOMx4:00

6-8 Assault Bike Calories + 6-10 Barbell Thrusters, 45/35

Rest/Walk 2:00

FOR TIME:

450m Row

15 Burpees

400m Row

12 Burpees

350m Row

9 Burpees

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Push Press (6-8 x 2; 3-5 x 2; Rest 45 seconds)

* Build each set, sustain perfect mechanics!

A2.

Row 15-20 Strokes @Max Effort x 4; Rest 2 minutes (4 Rounds for distance)

Adjust Damper 8-10

+

Metcon (Time)

3 Rounds

3/4 Wall Walks

30/35 DU or 60/70 Single Unders

Rest 2:00 minutes

3 Rounds

8/15 HR Push-Ups

8/12 TTB

200m Run
*Modify as needed

Performance

A1.

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

* Not TnG!

* Build each set tough, NO FAILS!!

A2.

Row 20-25 Strokes @Max Effort x 4; Rest 2 minutes (4 Rounds for distance)

Adjust Damper 8-10

+

Metcon (Time)

3 Rounds

4/8 Strict HSPU (4-6 Wall Walks)

35/45 Double Unders

Rest 2 minutes

3 Rounds

6/10 Kipping HSPU

12/15 TTB

200m Run

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (6 Rounds for time)

6RNDS

RND 1

P1: 150m Run

P2: Front Rack Kettlebell Hold, 44/26

RND 2

P2: 150m Run

P1: Front Rack Kettlebell Hold, 44/26

.

.

.
*Note time & partner name.

*If possible, perform outside

*5 burpee penalty if kettlebells are dropped before partner returns

*Modify as needed

+

Metcon (Time)

4RNDS

30 Assault Bike Calories (15/each)

40 Deadlifts, 165/105 (alt. every 10)

50 Air Squat (partition as needed)

60 Singles (Both)
*Note time & partner name.

*Modify as needed

Performance

A.

Metcon (6 Rounds for time)

6RNDS

RND 1

P1: 200m Run

P2: Front Rack Kettlebell Hold, 53/35

RND 2

P2: 200m Run

P1: Front Rack Kettlebell Hold, 53/35

.

.

.
*Note time & partner name.

+

Metcon (Time)

30 Assault Bike Calories (15/each)

40 Deadlifts, 185/115 (alt. every 10)

50 Jumping Air Squats (partition as needed)

60 Double Unders (Both)
*Note time & partner name.

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

A.

OPEN Tester #1 (AMRAP – Reps)

14:00AMRAP

25ft Single Arm Overhead Walking Lunges, 50/35

15 Burpee Over Dumbbell

25ft Single Arm Overhead Walking Lunges, 50/35

15 Calorie Row
*Walking Lunge Distances = 5 reps

Scaled

OPEN Tester #1 Scaled (AMRAP – Reps)

14:00AMRAP

25ft Single Arm Front Rack Walking Lunges, 35/20

12 Burpee to Plate, 45/25

25ft Single Arm Front Rack Walking Lunges, 35/20

12 Calorie Row
*Walking Lunge Distance = 5 reps

*Modify as needed