CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Strict Dips (@2111; 4-6 or 2.2.1.1 x 4; Rest 0:30 )

*Focus on tempo

A2.

Pull-ups (4-5.4-5 x 4; Rest 1:30)

*Kipping/Butterfly

* . equals up to 0:10 rest

*Modify as needed

+

Metcon (Time)

4RNDS @ 85-90% Aerobic Effort

6-8 Kipping Dips

6-8 Burpee Box Jump (SD), 24″/20″

300m Run
*Modify as needed

Performance

A1.

Weighted Dips (@2111; 1-3 x 4; Rest 0:30)

*Build small on every set

A2.

Chest-To-Bar Pull-ups (4-5.4-5 x 4; Rest 1:30)

*Kipping/Butterfly

*Perfect Mechanics

+

Metcon (Time)

4RNDS @ 85-90% Aerobic Effort

5-7 Ring Dips

8 Burpee Box Jump Over, 24″/20″

400m Run