CrossFit SJU – Function/Performance

Warm-up

Coach’s Choice (No Measure)

Function

A1.

Strict Dips (@30X2; 3-5 x 3; Rest 45 seconds)

Athletes without strict dips:

– Assisted Dip (Banded/Parallette)

@30A3; 6-8 x 3; Rest 45 seconds

– Laying Down Tricep Extension

@31X1; 10-12 x 3; Rest 45 seconds

A2.

Hang Power Clean (6-8 TnG x 3; Rest 45 seconds)

*Sustain proper mechanics, technique over load.

*Use 60-70% of PC 1RM.

*Modify as needed.

A3.

Toes-To-Bar (8-10 x 3; Rest 90 seconds)

* Hanging knee raises if needed, keep sets unbroken.

+

Metcon (4 Rounds for reps)

@ Increasing Effort

3 minute AMRAP

8 KBS (70#/53#)

6 HR Push-Ups

125m Row

Rest Walk 90 seconds

x 4

* Start each set where you left off.

Performance

A1.

Weighted Dips (@3011; 4-5 x 3; Rest 45 seconds)

A2.

Hang Power Clean (6-8 TnG x 3; Rest 45 seconds)

A3.

Toes-To-Bar (10-15 Unbroken x 3; Rest 2 minutes)

+

Metcon (4 Rounds for reps)

@ Increasing Effort

3 minute AMRAP

6 Dumbbell Hang Power Clean (50#/35#) *Don’t drop Dumbbells!

6-8 Dips

125m Row

Rest Walk 90 seconds

x 4

* Start each set where you left off