CrossFit SJU – Function/Performance
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;)
+
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
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