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
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