CrossFit SJU – Function/Performance

Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Front Squat (@20×1; 5 x 3; Rest 1:00)

*Use 70-75%

A2.

Weighted Pull-Up (@2010; 2-3 x 3; Rest 2:00)

Athletes without Weighted Pull-Up:

– Strict Pronated/Supinated Pull-Up

@2112; 3-5 or 2.1.1.1 x 3; Rest 2:00

– Assisted Pull-Up

@21A2; 4-6 x 3; Rest 2:00

+

Metcon (No Measure)

EMOMx16:00

Min 1: 8-10 DB Thrusters (#50/#35)

Min 2: 8-10 Pull-Ups / Jumping Pull-Ups / Ring Row

Min 3: 10/8 Assault Bike Calories

Min 4: Rest
*Modify as needed

*Dumbbells dropped from OH = 300m run penalty

Performance

A1.

Chains Front Squat

@20×1; 4-5 x 3; Rest 1:00
*Use 75-80%

*Focus on mechanics

A2.

Weighted Supinated Chest to Bar Pull-Up (@2111; 2-3 x 3; Rest 2:00)

*Compare to last week

+

Metcon (No Measure)

EMOMx16:00

Min 1: 10-12 DB Thrusters (#50/#35)

Min 2: 10-12 Chest to Bar Pull-Ups

Min 3: 12/10 Assault Bike Calories

Min 4: Rest
*Dumbbells dropped from OH = 400m run penalty