CrossFit SJU – Function/Performance

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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