CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice
Function
A.
Paused Back Squat (@21×1; 5,4,3,5,4,3; Rest 2:00)
*Build heavier on second wave
Ex.
1st Wave
5: 95lb; 4: 115lb; 3: 125lb
2nd Wave
5: 105lb; 4: 125lb; 3: 130lb
*Modify as needed
+
Metcon (Time)
4-5RNDS @ Sustainable Effort
10 Toes to Bar/Hanging Knee Raise
12 Goblet Lunges, 70/53 (6/side)
8 Box Jump (SD), 24″/20″
*Modify as needed
Performance
A.
Paused Back Squat (@2111; 5,3,1,5,3,1; Rest 2:00)
*Build heavier on second wave
*If possible build up to 85%
+
Metcon (Time)
5RNDS @ 80-85% Aerobic Effort
12 Toes to Bar
8-12 Pistols (4-6/side)
8 Box Jump Overs, 24″/20″
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