CrossFit SJU – Function/Performance
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″
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