CrossFit SJU – Function/Performance

Warm-up

Coach’s Choice (No Measure)

Function

A1.

Dips (Strict @21X1; 3-5 x 3; Rest 30 seconds)

Athletes without strict dips:

– Assisted Dip (Banded/Parallette)

@31A3; 6-8 x 3; Rest 0:45

– Laying Down Tricep Extension

@31×1; 10-12 x 3; Rest 0:45

A2.

Hang Power Clean (TnG; 8,8,8; Rest 30 seconds)

*Skill wise piece

*Focus on perfect transitions, not weight!

*Use 60-70% of PC 1RM

*Modify as needed

A3.

Toes-To-Bar (8-12 x 3; Rest 2 minutes)

*Modify to Hanging Knee/Leg Raises if needed

*Goal is to perform every set unbroken

+

Metcon (4 Rounds for time)

Every 4 minutes

300m Run

8/12 Kettlebell Swings (#70/#53)

8/10 Push-Up

x 4

Performance

A1.

Weighted Dips (@2111; 3-5 x 3; Rest 30 seconds)

A2.

Hang Clean (TnG 6-8 x 3; Rest 30 seconds)

*Skill wise piece

*May pause at top, not at hang!

*Use 60-65%

A3.

Toes-To-Bar (12-15 x 3; Rest 2 minutes)

*Unbroken

*Pick a number within the rep range and stick to it

+

Metcon (4 Rounds for time)

Every 4 minutes

400m Run

15 Kettlebell Swings (#70/#53)

12/15 Push-Ups

x 4