CrossFit SJU – Function/Performance
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!
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