CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (3 Rounds for reps)

SJU’s Team Series W1

5:00AMRAP

Synchro Box Jump (SD), 24″/20″

*Lock at top of box at same time

Rest 3:00

5:00AMRAP

Synchro Russian Kettlebell Swings, 70/53

*Both partner must be working at same time in order for reps to count

Rest 3:00

10:00AMRAP

50 Double Unders

12/side Alternating Goblet Lunges, 70/53

*Tunnel format P1 does 50 DU’s, P2 does 50 DU’s and so on
*Modify as needed

Cool Down + Stretch

Performance

A.

Metcon (3 Rounds for reps)

SJU’s Team Series W1

5:00AMRAP

Synchro Box Jump Over, 24″/20″

Rest 3:00

5:00AMRAP

Synchro Single Arm Dumbbell Power Clean, 50/35

*Alternating

Rest 3:00

10:00AMRAP

50 Double Unders

12/right Alternating Single Arm Front Rack Dumbbell Lunges, 50/35

12/left Alternating Single Arm Front Rack Dumbbell Lunges, 50/35

*Tunnel format P1 does 50 DU’s, P2 does 50 DU’s and so on
*Single Arm Dumbbell Power Clean: https://youtu.be/ukI1RDMkrWY

*Single Arm Front Rack Dumbbell Lunge: https://youtu.be/KOmGWo0bQa0

Cool Down + Stretch

CrossFit SJU – Function/Performance

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Warm-Up

5:00-10:00 Before Class

Review Video- “The Snatch: Catch & Recovery” https://youtu.be/K6s8z3CVB0w

Coach’s Choice (No Measure)

Function

A.

Hang Power Snatch + Hang Snatch + Overhead Squat (1 HPS + 1 HS + 1 OHS Every 1:15 x 8)

*HS: below parallel

*Modify as needed

+

Metcon (Time)

5RFT

7 Overhead Squat, 75/55

21 Burpee
*Time Cap 12:00

*Modify as needed

Performance

A.

Power Snatch + Hang Snatch + Snatch (1 PS + 1 HS + 1 S Every 1:15 x 8)

*Drop bar after HS

*HS & S: must squat below parallel

*Athletes w/ PS 1RM of 155/85+

+

Metcon (Time)

5RFT

7 Overhead Squat, 115/75

14 Bar Facing Burpee
*Time Cap 10:00

CrossFit SJU – Function/Performance

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Warm-Up

10:00 Before Class

10:00 @ Easy Effort

8/6 Assault Bike Calories

0:30-0:45 FLR Plank

30m Pinch Grip Farmer’s Carry, 25-35/15-25

Coach’s Choice (No Measure)

Function

A.

Close Grip Bench Press (@2011; 8,7,6,5; Rest 2:00)

*Build small on every set

B.

Feet Elevated Ring Rows (5:00AMRAP)

*Legit Reps

*Modify as needed

+

Metcon (3 Rounds for calories)

EMOMx9:00 @ Increasing Effort

Min 1- 10-12 Glute Bridge Dual Dumbbell Neutral Grip Floor Press, moderate/tough load

Min 2- 2 Rope Climb, 15′

Min 3- 0:45 Assault Bike Calories
*Increase pace on bike, note calories per round

Additional Work on Your Own

3RNFT

10/side Single Arm Tricep Kickback @2121

8-10 Dumbbell Hammer Curl

Performance

A.

Incline Close Grip Bench Press (@2011; 6,5,5,4; Rest 2:00)

*Build every time rep scheme decreases

*Athletes w/ CGBP 1RM of 225/115+

B.

Renegade Row (5:00AMRAP)

*Use 50/35

*Athletes w/ Weighted Pull Ups only

+

Metcon (3 Rounds for calories)

EMOMx9:00 @ Increasing Effort

Min 1- 8-10 Dips

Min 2- 1-2 Legless Rope Climb, 15′ (legless on your way up & down)

Min 3- 0:45 Assault Bike Calories
*Increase pace on bike, note calories per round

Additional Work on Your Own

3RNFT

0:20-0:30AMRAP Banded Tricep Pushdown @1010

8-10/side Dumbbell Bicep Curl w/ Iso Hold

CrossFit SJU – Function/Performance

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Warm-Up

10:00 Before Class

1k Row

Every 200m

5-8/side Fire Hydrants @2112

5-8/side Quadruped Hip Extension @11×2

5-8/side Side Plank Clamshell @2121

Coach’s Choice

Function

A.

Back Squat (6,2,6,2,6,2; Rest 2:00)

*Sets of 6

– @ 70%

– Tempo @2111

*Sets of 2

– Build from 75-85%

– Tempo @2011

+

Metcon (Time)

For Time:

21-15-9

Front Squats, 95/65

Pull Ups
*Time Cap 8:00

*Modify as needed

Cool Down + Stretch

https://youtu.be/D9q5WsMk4ro

Performance

A.

Back Squat (5,1,5,1,5,1; Rest 2:00-3:00 )

*Sets of 5

– @ 77%

– Tempo @2111

*Sets of 1

– Use 80,85 & 90%

– Tempo @2011

*Atheltes w/ FS 1RM of 285/185+

+

Metcon (Time)

For Time:

21 Dual Dumbbell Squat, 50/35

9 Chest to Bar Pull Ups

15 Dual Dumbbell Squat, 50/35

15 Chest to Bar Pull Ups

9 Dual Dumbbell Squat, 50/35

21 Chest to Bar Pull Ups
*Time Cap 6:00

Cool Down + Stretch

https://youtu.be/D9q5WsMk4ro

CrossFit SJU – Function/Performance

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Warm-Up

5:00-10:00 Before Class

3:00 Foam Roller or Bike/Row/Run/Etc

+

Tall Jerk- https://youtu.be/LLxYEf5JmFI

3-5 x 3-4sets; Rest as needed

*May use a PVC

*Athletes under 225/155 of PC 1RM practice landing on Push Jerk position, not split

Coach’s Choice (No Measure)

Function

A.

Push Jerk (Build to a 1RM in 15:00 )

*Modify as needed

+

Metcon (AMRAP – Reps)

8:00AMRAP @ Sustainable Effort

10 Deadlift, 135/95

10 Hand Release Push Ups
*Modify as needed

Cool Down

Additional Work on Your Own

3-4RNFT

12-15 Weighted Abmat Sit Ups (Anchored)

20 Russian Twist

Performance

A.

Split Jerk (Build to a 1RM in 15:00 )

*Athletes w/ Clean 1RM 225/155+

+

Metcon (AMRAP – Reps)

8:00AMRAP @ High Aerobic Effort

10 Deadlift, 185/135

5 Handstand Push Ups

Cool Down

Additional Work on Your Own

3-4RNFT

12-15 Banded High Pulley Crunches

8-10/side Half Kneeling Wood Chop (Low to High)

*High Pulley Crunches: https://youtu.be/kCmCr8EZKH0

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (2 Rounds for time)

35:00 Running Clock

0:00-15:00

Buy In: 800m Run (both)

For Time:

100 Assault Bike Calories (partition as needed)

P1: works on AB calories

P2: AMRAP Arrested Tall Kneeling to Standing

Then switch

15:00-20:00 Rest

20:00-35:00

For Time:

60 Wall Ball Shots, 20/14 @ 10’/9′ (30/each; partition as needed)

30 Synchro Burpee to Plate

40 Wall Ball Shots, 20/14 @ 10’/9′ (20/each; partition as needed)

20 Synchro Burpee to Plate

20 Wall Ball Shots , 20/14 @ 10’/9′ (10/each; partition as needed)

10 Synchro Burpee to Plate
*Modify as needed

Performance

A.

Metcon (2 Rounds for time)

0:00-15:00

Buy In: 1k Run (both)

For Time:

100 Assault Bike Calories (partition as needed)

P1: works on AB calories

P2: AMRAP Overhead Tall Kneeling to Half Squat, 25/15 (use bumper plate)

Then switch

15:00-20:00 Rest

20:00-35:00

For Time:

60 Wall Ball Shots, 20-30/14-20 @ 10’/9′ (30/each; partition as needed)

30 Synchro Burpee to Target

40 Wall Ball Shots, 20-30/14-20 @ 10’/9′ (20/each; partition as needed)

20 Synchro Burpee to Target

20 Wall Ball Shots, 20-30/14-20 @ 10’/9′ (10/each; partition as needed)

10 Synchro Burpee to Target

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Power Clean + Front Squat + Hang Clean (1 PC + 1 FS + 1 HC Every 1:15 x 8)

*May drop bar after FS

*HC: below parallel

*Modify as needed

+

Metcon (AMRAP – Reps)

15:00AMRAP

10 Hang Power Clean, 95/65

10 Box Jump (SD), 24″/20″

10 Hanging Knee Raise
*Modify as needed

Performance

A.

Power Clean + Hang Clean + Clean (1 PC + 1 HC + 1 C Every 1:15 x 8)

*HC & C: below parallel

*Drop bar after HC

*Athletes w/ Clean 1RM 225/135+

+

Metcon (AMRAP – Reps)

15:00AMRAP

6/side Kettlebell Hang Power Clean, 53/35

8 Box Jump Over, 24″/20″

10 Toes to Bar

CrossFit SJU – Function/Performance

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Warm-up

Coach’s Choice (No Measure)

Function

A1.

Front Rack Split Squat (@2121; 5-7/side x 3; Rest 0:30 )

A2.

Close Grip Bench Press (@2011; 6-8 x 3; Rest 0:30)

A3.

Renegade Row (@11×2; 5-7/side x 3; Rest 1:30)

+

Metcon (4 Rounds for time)

3-4RNDS @Increasing Effort

8-12 Hand Release Push Ups

15 Pull Ups

12/10 Calorie Row
*Modify as needed

Performance

A1.

Front Foot Elevated Front Rack Split Squat (@2121; 4-6/side x 3; Rest 0:30 )

https://youtu.be/TblPkdbrES4
*Use Axle Bar

*Athletes w/ RFESS 8RM of 45/25+

A2.

Incline Close Grip Bench Press (@2011; 5-7 x 3; Rest 0:30)

*Athletes w/ CGBP 1RM of 225/115+

A3.

Parallete Plank Support Dumbbell Row (@2112; 5-7/side x 3; Rest 1:30)

https://youtu.be/RhhoRQMmnUA
*Athletes w/ Weighted Pull Ups

+

Metcon (4 Rounds for time)

4RNDS @ Increasing Effort

6-8 Dips

12-15 Chest to Bar Pull Ups

15/12 Calorie Row

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Turkish Get Up (8:00AMRAP)

*Mechanics over load

*Note total reps & weight

+

Metcon (No Measure)

32:00 @ Walk Thru Effort

0:30 Wall Sit March

8/side Side Plank Crunches

25m Sled Push, moderate load

0:30 Assault Bike
*Wall Sit March: https://youtu.be/hbcBMLpzCgM

*Side Plank Crunches: https://youtu.be/CMJA332bfs0

Performance

A.

Turkish Get Up (Build to a tough set of 6/side in 8:00)

*Complete 6reps one side, then switch

*Mechanics over load

+

Metcon (No Measure)

32:00 @ Walk Thru Effort

0:30 Front Rack Kettlebell Wall Sit March, moderate load

8/side Side Plank Knee to Elbow

25m Sled Push, moderate/tough load

0:30 Assault Bike

CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Front Squat (6,2,6,2,6,2; Rest 2:00)

*Sets of 6

– @ 70%

– Tempo @2111

*Sets of 2

– Build from 75-85%

– Tempo @2011

*Modify as needed

+

Metcon (3 Rounds for time)

3RNDS @ Sustainable Effort

10 Dual Dumbbell Squats, 50/35

10 Burpees

30 Double Unders / 50 Singles
*Note every round split

*Modify as needed

Performance

A.

Front Squat (5,1,5,1,5,1; Rest 2:00-3:00 )

*Sets of 5

– @ 75%

– Tempo @2111

*Sets of 1

– Use 80,85 & 90%

– Tempo @2011

*Atheltes w/ FS 1RM of 245/145+

+

Metcon (3 Rounds for time)

3RNDS @ High Aerobic Effort

10 Hang Cleans, 135/95

10 Bar Facing Burpees

30 Double Unders
*HC: must squat below parallel

*Note every round split