CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A1.
Weighted Strict Pronated Pull Up (@2010; 2.1.1 x 4; Rest 0:45)
*If needed modify to:
– Strict Pull-Up
@2011; 5 or 2.1.1.1 x 4; Rest 0:45
– 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
A2.
Close Grip Bench Press (@2011; 5,4,3,2; Rest 2:00)
*Build small on every set
+
Metcon (Time)
3RNDS @ Aerobic Sustainable Effort
10 Pull-Ups
10 Push Press, 95/65
Run 300m between rounds
*Perfect mechanics
*Modify as needed
Performance
A1.
Weighted Supinated Chest to Bar Pull-Up (@2011; 1-2.1.1 x 4; Rest 0:45)
* . equals up to 0:10 rest
A2.
Chain Bench Press (@2011; 3,2,2,1 ; Rest 2:00)
*Close Grip
*Build up every time rep scheme decreases
*Athletes w/ a CGBP 1RM of 210/100+
+
Metcon (Time)
@ 85-90% Aerobic Effort
10-8-6-4-2
Chest to Bar Pull-Ups
Shoulder to Overhead, 115/75
Run 400m between rounds.
*Perfect mechanics
Leave a reply