CrossFit SJU – Function/Performance

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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