CrossFit SJU – Function/Performance
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
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