CrossFit SJU – Function/Performance

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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