CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Close Grip Bench Press (@32×1; 8,7,6,5; Rest 0:30)

*Build small on every set

A2.

Push-Up (@2111; 0:30AMRAP x 4; Rest 0:30)

*If can’t sustain tempo for 0:30, accumulate 0:30 of push-ups @2111

*Modify as needed

A3.

Dumbbell Elbowing Row (@21×2; 6-8/side x 4; Rest 1:00;)

https://youtu.be/efJIssqJ_VE

+

Metcon (No Measure)

EMOMx12:00

Min 1: 1-2 Rope Climbs, 15′ / 4-6 Partial Rope Climbs

Min 2: 10-12 DB Floor Press, 35/20

Min 3: 10/8 Assault Bike Calories
*Modify as needed

Performance

A1.

Incline Close Grip Bench Press (@2211; 8,6,6,4 ; Rest 0:45)

*Build up every time rep scheme decreases

*Athletes w/ a CGBP 1RM of 210/100+

A2.

Parallette Pike Push-Ups (@31×0; 4-6 x 4; Rest 0:45 )

https://youtu.be/aUmzQy9HmSw
*Knees on bench/box

*Athletes w/ Handstand Push-Ups

A3.

Single Arm Renegade Row (@11×2; 6/side x 4; Rest 1:00)

https://youtu.be/Lt2CWFdKuo4
*Athletes w/ Weighted Pull-Ups only

+

Metcon (No Measure)

EMOMx12:00

Min 1: 2 Rope Climbs, 15′

Min 2: 8-10 Dual Dumbbell Neutral Grip Bench Press, 50/35

Min 3: 12/10 Assault Bike Calories

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Hang Muscle Snatch (3-5 x 6 Sets Every 1:30 )

https://youtu.be/FS3KNzpQCdk
*Light load

*Modify as needed

+

Metcon (Time)

EMOMxAMRAP

Odd:

P1

5 Pull Up / Jumping Pull Up / Ring Row

8-10 Wall Balls, 20/14 @ 10’/9′

5 Burpee

P2 Rest

Even:

P2

5 Pull Up / Jumping Pull Up /Inverted Barbell Row

8-10 Wall Balls, 20/14 @ 10’/9′

5 Burpee

P1 Rest
*Modify as needed

*Continue for as many rounds as possible.

Workout ends when task can’t not longer be completed within the minute.

If made it to 30:00 mark, 300m Run w/ medball (both).

Note total time & partner name.

Performance

A.

Muscle Snatch (3 x 6 Sets Every 1:30 )

*Build from 60% of PS 1RM

*Build small every two sets

*Athletes w/ a PS 1RM of 135/85+

+

Metcon (Time)

EMOMxAMRAP

Odd:

P1

5 Chest Bar Pull-Up

10 Wall Balls, 20/14 @ 10’/9′

5 Burpee

P2: Rest

Even:

Partner 2

5 Chest Bar Pul Up

10 Wall Balls, 20/14 @ 10’/9′

5 Burpee

P1: Rest
*Step down/step up on burpee not allowed

*Continue for as many rounds as possible.

Workout ends when you can’t not longer complete the task within the minute.

If made it to 30:00 mark, 400m Run w/ medball (both).

*Note total time & partner name.

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Bar Assisted Pull-Ups (@30A3; 3-5 or 2.1.1.1 x 4; Rest 0:45)

https://youtu.be/kYMsHHNt6Jw
*If possible take feet off ground for isometric and/or eccentric portion of the movement

Female

A2.

Glute Bridge Floor Press (@22×1; 8 x 4; Rest 1:30 )

https://youtu.be/htCbv-AamrE

Male

A2.

Seated Behind the Neck Press (@21×1; 8,8,6,6 x 4; Rest 1:30)

+

Metcon (AMRAP – Reps)

8:00AMRAP @ Sustainable Effort

2/side Turkish Get-Up, moderate

8 Burpees

10 Deadlifts, 135/95
*Modify as needed

Performance

A1.

Multi-Grip Pull-Up Cluster (@2012; 3-4.3-4.3-4 x 4; Rest 0:45)

– Pronated Wide Grip Strict Pull-Up

– Neutral Grip Strict Pull-Up

– Supinated Narrow Grip Strict Pull-Up
*Athletes w/ Weighted Pull-Ups only

Female

A2.

Single Arm Floor Press w/ Glute Bridge Hold (@2121; 8/side x 4; Rest 1:30 )

https://youtu.be/q_Y4rTCYZmE
*Athletes w/ a CGBP of 100+

Male

A2.

Half Kneeling Behind the Neck Press (@2110; 4-6/side; Rest 1:30)

https://youtu.be/jnqVJapYOS4
*Athletes w/ a Dumbbell Seated Press 6RM of 45lb+

+

Metcon (AMRAP – Reps)

8:00AMRAP @ 80% Aerobic Effort

3 Wall Walks

6 Burpees Over the Bar

9 Deadlift, bodyweight

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Back Squat (@31×1; 6,5,4,3,3; Rest 2:00 )

*Use 60-80%

*Maintain tension on bottom isometric hold

B.

RFESS (@30×1; 5-7/side x 3; Rest 1:30)

Rear Foot Elevated Split Squat
*Compare to 8RM test on 04/05/2018

+

Metcon (Time)

3RNDS

8/side Single Arm Russian Swings, 53/35

Rest 0:15

6/right Single Arm Kettlebell Front Rack Squat, 53/35

Rest 0:15

10-12 Weighted Abmat Sit-Ups (anchored)

Rest 0:15

6/left Single Arm Kettlebell Front Rack Squat, 53/35

Rest 0:15

15/12 Calorie Row

Rest 1:00
*Time Cap 15:00

*Modify as needed

Performance

A.

Back Squat (@21×1; 5,4,4,3,3; Rest 2:00)

*Build from 65-80%

*Athletes w/ a BS 1RM of 285/155+

B.

Dual Kettlebell Front Rack Rear Foot Elevated Split Squat (@2111; 4-6/side x 3; Rest 1:30)

https://youtu.be/3mcpBpT2oVY
*May rest up to 0:15 between legs

*Athletes w/ a RFESS 8RM of 33%/20% of bodyweight

+

Metcon (Time)

3RNDS

6-8/side DB Power Snatch, 50/35

Rest 0:15

4-6/right DB Overhead Squat, 50/35

Rest 0:15

8-12 Overhead Sit-Ups, 25/15 (use bumper plate)

Rest 0:15

4-6/left Overhead Squat, 50/35

Rest 0:15

18/15 Calorie Row

Rest 1:00
*Overhead Plate Sit-Up:

https://youtu.be/rBLLfvmNIIs

*Time Cap 15:00

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (No Measure)

5-7RNDS @ MAP 10

0:30-0:45 Handstand Hold Againts Wall

0:30-0:45 Reverse Plank

8-10/side Half Kneeling to Half Squat

0:25-0:50 Weighted Sorenson Hold

100m Farmer’s Walk Carry, tough load
*Modify as needed

+

Run (3 Rounds for time)

1.5 Mile Run
*@Sustainable Effort

*Note every 800m split

Performance

A.

Metcon (No Measure)

5-7RNDS @ MAP 10

0:45-1:00 Handstand Hold Againts Wall

0:15-0:25/side Single Reverse Plank

6-8/side Goblet Half Kneeling to Half Squat, light-moderate

8 GHD Hip & Back Extension

50m/side Suitcase Carry, tough

+

Run (4 Rounds for time)

2 Mile Run
* @ 5k Pace (not fastest 5k, nice & easy)

*Note every 800m split

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Segmentend Clean Grip Deadlift -3 Pauses + High Hang Power Clean (1 SCGDL + 2 HHPC; 5 Sets Every 2:00 )

*Use 60-65%

B1.

Dumbbell Step Down (@20×0; 6-8/side x 3; Rest 1:00)

https://youtu.be/p0g2kKvYu7k
*Finish reps on one side before switching

*Box/bench just below knee cap

B2.

Contralateral Superman (@2121; 8/side x 3; Rest 1:00 )

https://youtu.be/fkWNTUVS1Pc

+

Metcon (No Measure)

4RNDS Every 2:30

8 Russian Kettlebell Swings, 70.53

0:25 Assault Bike @ High Effort
*Modify as needed

Performance

A.

3 Position Hang Power Clean (1 BKHPC + 1 HPC + 1 HHPC; 5 Sets Every 2:00)

– Below Knee

– Above Knee

– High Hang
*Use 60-70%

*Atheletes w/ a PC 1RM of 165/95+

B1.

Back Rack TnG Step Downs (@20×1; 5-7/side x 3; Rest 1:00)

https://youtu.be/i_uFm_1IQ5c
*Athletes w/ a RFESS 8RM of 33%/20% of bodyweight

B2.

Single Leg GHD Reverse Hypers (@2121; 6-8/side x 3; Rest 1:00 )

https://youtu.be/gWgtHwkiTFI
*Brace core & don’t arch!

*Athletes w/ a Sorenson AMSAP of 2:00+

+

Metcon (No Measure)

4RNDS Every 2:30

3 Hang Power Clean, 135/85

20m Sled Push, moderate load
*Regarding sled load:

put as much weight as possible as long the 20m are completed within a 0:15 window

*Athletes w/ a Squat Clean 1RM of 190/120+

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Close Grip Bench Press (@31×1; 8,8,6,6 x 4; Rest 0:30;)

A2.

Push-Up (@2111; 00:20-0:30 x 4; Rest 0:30)

*Modify as needed

A3.

Dumbbell or Kettlebell Row (@3111; 6-8/side x 4; Rest 1:00;)

+

Metcon (No Measure)

EMOMx12:00

Min 1- 0:15-0:25/side Contralateral Ring Row Hold

Min 2- 4.4 Hand Release Push-Ups

MIn 3- 10 Box Jump (SD), 24″/20″

Min 4- 0:15-0:25/side Side Plank
*Modify as needed

Performance

A1.

Incline Close Grip Bench Press (@2111; 6-8 x 2 sets; 4-6 x 2 sets ; Rest 0:45)

*Athletes w/ a CGBP 1RM of 210/100+

A2.

Parallette Pike Push-Ups (@31×0; 4-6 x 4; Rest 0:45)

https://youtu.be/aUmzQy9HmSw
*Knees on bench/box

*Athletes w/ Handstand Push-Ups

A3.

Kettlebell See Saw Row (@2121; 6/side x 3; Rest 1:00)

https://youtu.be/fX0vah05mns
*Don’t use theraband

*Athletes w/ Weighted Pull-Ups only

+

Metcon (No Measure)

EMOMx12:00

Min 1- Accumulate 0:30 Chest to Ring/Bar Hold

Min 2- 0:30AMRAP Push-Ups @1010

MIn 3- 10 Box Jump Overs, 24″/20″

Min 4- 0:15-0:25/side Star Plank

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice

Function

A.

Behind Neck Snatch Grip Push Press (5,4,4,3,2,2; Rest 1:30-2:00)

Demo Video:

https://youtu.be/9r7rOC3hhjk
*Build to a moderate/tough double

+

Metcon (Time)

For Time:

1k Row (both)

P1: 20 KB Sumo Deadlift High Pull, 53/35

P2: Wall Facing Handstand Hold until P1 finishes

P2: 20 KB Sumo Deadlift High Pull, 53/35

P1: Wall Facing Handstand Hold until P2 finishes

P1: 20 KB Sumo Deadlift High Pull, 53/35

P2: Wall Facing Handstand Hold until P1 finishes

P2: 20 KB Sumo Deadlift High Pull, 53/35

P1: Wall Facing Handstand Hold until P2 finishes

Both partners must be always working at same time

Immediately into

AMRAP

1 Rope Climbs, 15′ /3 Partial Rope Climbs

10 Box Jump (SD), 24″/20″

P1 works on AMRAP while P2 runs 200m, then switch; continue where partner left off
*AMRAP length will be score of first portion

*Modify as needed

Performance

A.

Behind Neck Snatch Grip Push Press (5,3,1,5,3,1; Rest 1:30)

Demo Video:

https://youtu.be/9r7rOC3hhjk
*Build heavier on second wave

*Athletes w/ a PS 1RM of 135/75+

+

Metcon (Time)

For Time:

1k Row (both)

P1: 20 Sumo Deadlift High Pull, 75/55

P2: Wall Facing Shoulder Taps until P1 finishes

P2: 20 Sumo Deadlift High Pull, 75/55

P1: Wall Facing Shoulder Taps until P2 finishes

P1: 20 Sumo Deadlift High Pull, 75/55

P2: Wall Facing Shoulder Taps until P1 finishes

P2: 20 Sumo Deadlift High Pull, 75/55

P1: Wall Facing Shoulder Taps until P2 finishes

Both partners must be always working at same time

Immediately into

AMRAP

2 Rope Climbs, 15′

10 Box Jump Overs, 24″/20″

P1 works on AMRAP while P2 runs 300m, then switch; continue where partner left off
*AMRAP length will be time score of first portion

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

A1.

Ring Rows (@2121; 3-5.3-5 x 4; Rest 0:45)

*Rest up to 0:10 on every break

Female

A2.

Kettlebell Bench Press (@40×0; 8 x 4; Rest 1:30 )

https://youtu.be/gQqK2FZ2Zro
*Compare to last week.

Male

A2.

Half Kneeling DB Arnold Press (@30×1; 6-8/side x 4; Rest 1:30)

https://youtu.be/FyR8ARTaGKI

+

Metcon (AMRAP – Reps)

12:00AMRAP

5/side DB Hang Power Snatch, 50/35

5 Burpees

15/12 Calorie Row
*Modify as needed

Performance

A1.

Strict Pull-Ups (@3012; 2-3.2-3.2-3 x 4; Rest 0:45)

*Rest up to 0:10 on every break

*Athletes w/ Weighted Pull-Ups only

Female

A2.

Glute Bridge Kettlebell Bench Press (@40×0; 10,8,8,6; Rest 1:30 )

https://youtu.be/AvrSSwSSPFI
*Build every time rep scheme decreases

*Athletes w/ a CGBP of 100+

Male

A2.

Half Kneeling Filly Press (@2111; 8,7,7,6/side; Rest 1:30)

https://youtu.be/x6TJPuxQtq4
*Build every time rep scheme decreases

*Athletes w/ a Dumbbell Seated Press 6RM of 45lb+

+

Metcon (AMRAP – Reps)

12:00AMRAP @ Increasing Effort

5 Devil’s Press, 35/20

18/15 Calorie Row
*Increase Effort only on rower

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (No Measure)

40:00AMRAP @ Easy Effort

400m Run

6-8/side Seated Single Leg Squat @40×0

0:30-0:45 Sorenson Hold

2-3 Wall Walks + 0:10 Wall Facing Handstand Hold

10-12 Band Pull Aparts

0:30-0:45 Quadruped Plank
*Modify as needed

*No Measure

Performance

A.

Metcon (No Measure)

40:00AMRAP @ MAP 10 Pace

600m Run

5-7/side Airborne Lunges @3011

8-10 GHD Hip Extensions @30×3

3 Wall Walks + 3/side Wall Facing Shoulder Taps

8-10 Prone Incline Cuban Rotation

0:25-0:40 Weighted Quadruped Plank
*No Measure