CrossFit SJU – Function/Performance

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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