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
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