CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A1.
Strict Pull-Ups (@2011; 5 or 2.1.1.1 x 4; Rest 0:45)
*If needed modify to:
– Assisted Pronated to Supinated Ring Pull-UP
@20A2; 5 or 2.1.1.1 x 4; Rest 0:45
– Banded Lateral Pull Down
@20×2; 10 x 4; Rest 0:45
Female
A2.
Dumbbell Floor Press (@3010; 6,6,6,6; Rest 1:30 )
*Heavy load
Male
A2.
Seated Dumbbell Press (@2111; 4,4,4,4; Rest 1:30)
*Neutral Grip
+
Metcon (3 Rounds for time)
3RNDS
15/12 Calorie Row
Rest 0:15
12 Thrusters, 75/55
Rest 0:15
9 Pull-Ups
Rest 1:30 between rounds
*Modify as needed
Performance
A1.
Weighted Strict Pronated Pull Up (@2011; 2.1.1 x 4; Rest 0:45)
*Build heavier than last week
* . equals up to 0:10 rest
* Focus on tempo
Female
A2.
Dumbbell Bench Press (@2010; 8,8,6,6; Rest 1:30)
*Athletes w/ a CGBP of 100+
*Compare to last week
Male
A2.
Strict Press (@2111; 4,3,3,2; Rest 1:30)
*Athletes w/ a Dumbbell Seated Press 6RM of 45lb+
+
Metcon (3 Rounds for time)
3RNDS
18/15 Calorie Row
Rest 0:15
12 Thrusters, 95/65
Rest 0:15
6 Chest to Bar Pull-Ups
Rest 1:30 between rounds
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