CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Behind the Neck Push Press (@30×1; 6,5,5,4; Rest 2:00)
*Build every time rep scheme decreases
*If possible, build slightly heavier than last week
*Modify as needed
B.
Dumbbell Chainsaw Row (@30×0; 6-8/side x 3; Rest 1:30)
https://youtu.be/G_g__6L1tGw
*Modify as needed
+
Metcon (3 Rounds for time)
3-4RNDS @ Increasing Effort
1-2 Rope Climbs, 15′ / 3-6 Partial Rope Climbs
12/10 Assault Bike Calories
10-12 Wall Ball Shots, 20/14 @ 10’/9′
12-15 Abmat Sit-Ups
Rest 1:30 between rounds
*Modify as needed
Performance
A.
Push Press (@30×1; 5,5,4,4; Rest 2:00 )
*Use 70-75% of PC 1RM
B.
Banded Pendlay Row (@11×2; 8 x 3; Rest 1:30 )
https://youtu.be/4YBNQa4pvxI
*Focus on tempo!
+
Metcon (3 Rounds for time)
3-4RNDS @ Increasing Effort
2 Rope Climbs, 15′
12-15 Wall Ball Shots, 20/14 @ 10’/9′
10-12 Toes to Ring
15/12 Assault Bike Calories
Rest 1:30 between rounds
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