CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

RDL (@3111; 3-5 x 4 Sets Every 2:00)

Pronated Clean Grip
*Modify as needed

B1.

Dumbbell Reverse Lunge (@2010; 8/side x 3; Rest 1:00)

B2.

Goblet Good Morning (@3010; 8-10 x 3; Rest 1:00 )

Demo Video:

https://youtu.be/smDMsePPxQU

+

Metcon (No Measure)

3-4RNDS

Every 2:30

0:20 Assault Bike @ Moderate/Tough Effort

8 Goblet Squat @3111
*Modify as needed

Performance

A.

Segmented Clean Deadlift (2-3 x 4 Sets Every 2:00 )

3 Pauses

1 Pause 1″ from floor

1 Pause at the knee

1 Pause at Mid Thigh
*0:02 on every pause, 0:03 on eccentric

*Athletes w/ a DL 3RM 320/170

*Video: https://youtu.be/-BkbMvf8PD8

B1.

Weighted Drop Lunge to Knee Lift (@10×1; 6-8/side x 3; Rest 1:00)

Demo Video:

https://youtu.be/CmwXTx8maOE

B2.

Barbell Good Morning (@21×0; 8 x 3; Rest 1:00 )

Demo Video:

https://www.youtube.com/watch?v=jvPvzIy_320
*Athletes w/ Sorenson AMSAP of 2:00+

+

Metcon (No Measure)

4RNDS

Every 2:30

0:20 Assault Bike @ Hard Effort

6 Dual Front Rack Kettlebell Squat @2121
*Discomfort on AB

*Focus on tempo!