CrossFit SJU – Function/Performance

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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″