CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Push Jerk (4,3,3,2,2; Rest 2:00)

*Build small every time rep scheme decreases

+

Metcon (AMRAP – Reps)

5:00AMRAP @ Sustainable Effort

8-10 Dumbbell Push Press, 50/35

30 Double Unders / 50 Single Unders
*Modify as needed

Rest 3 minutes

Metcon (AMRAP – Rounds)

5:00AMRAP @ Sustainable Effort

0:20-0:30 Handstand Hold / Wall Facing Handstand Hold

6 Box Jump (SD), 24″/20″
*Modify as needed

Performance

A.

Split Jerk (3,3,2,2,2; Rest 2:00)

*Build small on every set

+

Metcon (AMRAP – Reps)

5:00AMRAP @ 85% Aerobic Effort

4-5 Handstand Push-Ups

30 Double Unders

Rest 3 minutes

Metcon (AMRAP – Rounds)

5:00AMRAP @ 85% Aerobic Effort

6/side Single Arm Dumbbell Shoulder to Overhead, 50/35

6 Box Jump Over, 24″/20″

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Front Squat (@2011; 4,3,2,4,3,2; Rest 2:00)

*If possible, build up to 85%

*Build heavier on second wave

+

Metcon (5 Rounds for time)

5RNDS @ Increasing Effort

12/10 Calorie Row

10 Front Squats, 95/65

10 Pull Ups

Rest 1:00 between rounds
*Modify as needed

Performance

A.

Front Squat 1 1/4 (3,2,1,3,2,1; Rest 2:00)

*Athletes w/ a 1RM of 285/185

*Build heavier on second wave

*Build up to 85-90%

+

Metcon (5 Rounds for time)

5RNDS @ Increasing Effort

15/12 Calorie Row

10 Front Squats, 115/75

10 Chest to Bar Pull Ups

Rest 1:00 between rounds

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (No Measure)

35:00 Running Clock

0:00-10:00

10:00AMRAP

5 Pull-Ups

10 Push-Ups

20 Double Unders / 40 Singles

P1 Works, P2 Rest

10:00-12:00

Rest

12:00-14:00

0:20 Hollow Rocks / Bent Hollow Rocks

0:10 Rest

x 4

P1 does odd sets, P2 even sets

14:00-16:00

Rest

16:00-20:00

600m Run (Both)

20:00-25:00

Rest

25:00-35:00

EMOMx10:00

Min 1- 0:50 Kettlebell Swings, 53/35 (P1)

Min 2- 0:50 Kettlebell Swings, 53/35 (P2)

Min 3- 0:50 Burpees (P1)

Min 4- 0:50 Burpees (P2)
*Modify as needed

Performance

A.

Metcon (No Measure)

35:00 Running Clock

0:00-10:00

10:00AMRAP

5 Chest to Bar Pull Up

10 Deficit Push-Up

20 Double Unders

P1 Works, P2 Rest

or

10:00AMRAP

3-5 Ring/Bar Muscle Ups

20 Double Unders

P1 Works, P2 Rest

10:00-12:00

Rest

12:00-14:00

0:20 V-Ups

0:10 Rest

x 4

P1 does odd sets, P2 even sets

14:00-16:00

Rest

16:00-20:00

800m Run (Both)

20:00-25:00

Rest

25:00-35:00

EMOMx10:00

Min 1- 0:50 Kettlebell Swings, 70/53 (P1)

Min 2- 0:50 Kettlebell Swings, 70/53 (P2)

Min 3- 0:50 Burpees (P1)

Min 4- 0:50 Burpees (P2)

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Dual Kettlebell Front Rack Reverse Lunge (@1010; 6-8/side x 3; Rest 0:45)

https://youtu.be/aeFRNwu-vnk
*Modify as needed

A2.

Dumbbell Cuban Rotations (@3010; 8-10 x 3; Rest 0:45)

https://youtu.be/4zKn1qnnSlo
*Light load

A3.

Tuck L-Sit on Parallettes/L-Sit (0:20-0:30 x 3; Rest 1:30)

*If needed, modify to 0:30-0:45 Hollow Hold

+

Metcon (Time)

For Time:

50/40 Calorie Row

20/side Alternating Front Rack Lunges, 95/65

30 Hanging Knee Raises
*Modify as needed

Performance

A1.

Front Rack Front Foot Elevated Reverse Lunge (@1010; 5-7/side x 3; Rest 0:45)

https://youtu.be/mCk_Dd8acLM
*Athletes w/ RFESS 8RM 45/25+

A2.

Prone Incline Cuban Rotations (@3010; 8 x 3; Rest 0:45)

https://youtu.be/5owlU4Wjg84
*Light load

*Athletes w/ Weighted Pull-Ups

A3.

L-Sit on Rings (0:15-0:30 x 3; Rest 1:30)

https://youtu.be/Gb-O1Q6MLVw
*Athletes w/ Weighted Dips

+

Metcon (Time)

For Time:

65/50 Calorie Row

25/side Alternating Overhead Lunges, 95/65

35 Toes to Bar

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Pause Jerk (4,4,4,4,4; Rest 2:00)

*Push Jerk

*0:01-0:02 iso hold on dip

*Moderate load throughout whole five sets

+

Metcon (AMRAP – Reps)

10:00AMRAP @ Sustainable Effort

12 Push Press, 75/55

30 Double Unders / 50 Single Unders
*Modify as needed

Additional Work on Your Own

Accumulate 30 GHD Hip & Back Extensions @3131

Accumulate 20-30/side Side Plank Rotations

*https://youtu.be/RDNIPcmP5vs

*Modify as needed

Performance

A.

Pause Jerk (3,3,3,3,3; Rest 2:00)

*0:01-0:02 iso hold on dip

*Use 70-75% of PC 1RM

+

Metcon (AMRAP – Reps)

10:00AMRAP @ 80-85% Aerobic Effort

12 Shoulder to Overhead, 115/75

30 Double Unders

Additional Work on Your Own

Accumulate 30 Kettlebell Jefferson Curls @3131, light load

Accumulate 20/side Weighted Side Plank Rotations

*https://youtu.be/N8a9RVOx_pE

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Gymnastics Skill Play (Rope Climb Practice 10:00-15:00)

+

Metcon (No Measure)

25:00 @ MAP 10

2:00 Row

0:45-1:00 Feet Elevated Forearm Plank

50m Sled Push, moderate

2:00 Assault Bike

5-7/side Arrested Tall Kneeling to Standing
*Arrested Tall Kneeling to Standing: https://youtu.be/ygvdoZkQutQ

Performance

A.

Gymnastics Skill Play (Rope Climb Practice 10:00-15:00 )

+

Metcon (No Measure)

25:00 @ MAP 10

2:00 Row

8-12 Ring Body Saw

50m Sled Push, moderate/tough

2:00 Assault Bike

4-6/side Overhead Bumper Plate Tall Kneeling to Standing
*Ring Body Saw: https://youtu.be/hxKp4vjv-2Y

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Back Squat (@2011; 4,4,4,3,3,3; Rest 2:00)

*If possible use 75-85%

+

Metcon (5 Rounds for time)

5RNDS @ Increasing Effort

12 Goblet Squats, 70/53

12 Burpee

12 Pull Ups

Rest 1:00 between rounds
*Modify as needed

Performance

A.

1 1/4 Back Squat (3,3,3,2,2,2; Rest 2:00)

*Athletes w/ a 1RM of 285/185

*Use 75-80%

+

Metcon (5 Rounds for time)

5RNDS @ Increasing Effort

15 Dual Dumbbell Front Squats, 50/35

12 Burpee Over Dumbbell

9 Chest to Bar Pull Ups

Rest 1:00 between rounds

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Deadlift (5 Every 2:00 x 5sets)

*Start light, end moderate

*Not TnG

*Modify as needed

+

Metcon (3 Rounds for time)

3RNDS @ High Effort

10/8 Assault Bike

10 Kettlebell Swings, 70/53

5 Box Jump (SD), 24″/20″

Rest 3:00 between rounds
*Modify as needed

*Note every round split

Performance

A.

Sumo Deadlift (5 Every 2:00 x 5sets)

*https://youtu.be/q4iR6UTFw-o

*Use 65-70% of DL 3RM

*Not TnG

*Athletes w/ DL 3RM of 320/245

+

Metcon (3 Rounds for time)

3RNDS @ 90-95% Effort

12/10 Assault Bike Calories

6/side Dumbbell Power Snatch, 50/35

6 Box Jump Over, 24″/20″

Rest 3:00 between rounds
*Note every round split

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

+ Dynamic Stretches

Function

A.

Metcon (Time)

For Time:

“Function Diane”

21-15-9

Deadlift, 185/135 (alt. every 3)

Push-Ups (partition as needed

800m Run (both)

“Annie 2.0”

21-18-15-12-9-6-3

Toes to Bar / Hanging Knee Raises (partition as needed)

Box Jump (SD), 24″/20 (alt. every 3)

800m Run (both)
*Modify as needed

Performance

A.

Metcon (Time)

For Time:

Diane

21-15-9

Deadlift, 225/155 (alt. every 3)

Handstand Push-Ups (partition as needed

1k Run (both)

“Annie 2.0+”

21-18-15-12-9-6-3

Knee to Elbow (partition as needed)

Box Jump Over, 24″/20 (alt. every 3)

1k Run (both)
*Athletes w/ DL 3RM 320/245 & Handstand Push-Ups only

Cool Down + Stretch

https://youtu.be/D9q5WsMk4ro

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Back Squat (@2011; 4,4,4,4,4; Rest 2:00)

*If possible use 75-80%

+

Metcon (Time)

3RNDS @ Sustainable Effort

10-12/side Front Rack Lunges, 75/55

12/10 Assault Bike Calories

10-12 Pull-Ups
*Modify as needed

Performance

A.

1 1/4 Back Squat (3,3,3,3,3; Rest 2:00)

*Athletes w/ a 1RM of 285/185

*Use 75%

+

Metcon (Time)

@ 85% Effort

15/side Front Rack Lunges, 95/65

15 Assault Bike Calories

8-10 Chest to Bar Pull-Ups

12/side Front Rack Lunges, 95/65

12 Assault Bike Calories

8-10 Chest to Bar Pull-Ups

9/side Front Rack Lunges, 95/65

9 Assault Bike Calories

8-10 Chest to Bar Pull-Ups