CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Gymnastics Skill Play (6-10 x 3; Rest 1:30-2:00 )
*Athletes w/ Weighted Pull-Up
– Butterfly Pull-Ups
*Athletes w/ Strict Pull-Up
– Kipping Pull-Up
*Athletes without Strict Pull-Ups
– Beat Swings on Bar
*Modify as needed
B.
Metcon (No Measure)
3 Sets Every 4:00 @ 80% Aerobic Effort
200m Run
12 DB Snatches, 50/35 (6/side)
8-10 Burpees
0:20 Hollow Rocks / Hollow Hold
*Modify as needed
+
Metcon (Calories)
Assault Bike
Endurance W3-5
0:30 @ 80-85% Aerobic Effort
0:30 @ Easy Spin/Rest
x 14
Performance
A.
Gymnastics Skill Play (1-5 RIng/Bar Muscle-Ups x 3; Rest 2:00)
*Athletes w/ Weighted Pull-Ups & Dips only
*Athletes without RMU/BMU
– 3-5 Russian Dips
– 3-5 Ring Muscle-Up Progression (Phase 1 and or 2)
B.
Metcon (No Measure)
3 Sets Every 4:00 @ 80% Aerobic Effort
200m Run
12 KB Hang Power Snatch, 53/35 (6/side)
6-8 Burpees Over Bell
AMDAP Handstand Walk
*Complete 6 reps on one side before switching
+
Metcon (Calories)
Assault Bike
Endurance W3-5
0:30 @ 85% Aerobic Effort
0:30 @ Easy Spin
x 14
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