CrossFit SJU – Function/Performance
Warm-up
The Heats will be divided in two groups of 6 people within the 30:00 window:
Ex.
– Warm Up @ 6:00 (12 people)
– Workout
@ 6:30 (6/people)
@ 6:45 (6/people)
10:00
0:30 Assault BIke
20 Quadruped Hip Extension (10/side)
0:15 Single Leg Glute Bridge Iso Hold (0:15/side)
10 Hollow Rocks / 0:10 Forearm FLR Plank
Then,
3 Sets Every 2:00
15 Russian Kettlebell Swings, moderate/tough load
0:20 Wall Facing Handstand Hold / Feet Elevated FLR Plank
RAN
OPEN 18.4 (AMRAP – Reps)
For Time
21-15-9
Deadlift, 225/135
Handstand Push-Ups
Then,
21-15-9
Deadlift, 315/205
50ft Handstand Walk after every sets
*Athletes w/ a DL 1RM of 405/300 should be able to do this version
*Time Cap 9:00
*Note total reps
OPEN 18.4 Scaled (AMRAP – Reps)
For Time
21-15-9
Deadlift, 135/95
Hand Release Push-Ups
Then,
21-15-9 Deadlift, 185/135
50ft Bear Crawl between sets
*Time Cap 9:00
*Note total reps
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