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
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