CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Gymnastics Skill Play (Rope Climb Practice 10:00-15:00)
– Clamp
– Descent
+
Metcon (No Measure)
25:00-35:00 @ MAP 10
1 Rope Climb, 15′ / 3 Partial Rope Climbs
0:20-0:30 Hollow Body Flutter Kicks
6-8/side Wall Facing Hip Touches / 8-10/side Wall Facing Shoulder Taps / 10-12/side Feet Elevated Shoulder or Hip Taps
.3 Miles Assault Bike
Hollow Body Flutter Kicks: https://youtu.be/qfdDaf95afk
Wall Facing Hip Touches:
https://youtu.be/cjUJsOuIwNY
Wall Facing Shoulder Taps: https://youtu.be/xTEveQ6deYg
Feet Elevated Shoulder Taps: https://youtu.be/AEbYJSleqIk
*Modify as needed
Performance
A.
Gymnastics Skill Play (Rope Climb Practice 10:00-15:00)
– Clamp
– Descent
+
Metcon (No Measure)
25:00-35:00 @ MAP 10
1-2 Rope Climb, 15′
0:20-0:30 Weighted Hollow Hold w/ Flutter Kicks, light/moderate load
3-5 Hip Touches Againts Wall / 4-6 Shoulder Taps Againts Wall
.3 Miles Assault Bike
*Weighted Hollow Hold w/ Flutter Kicks:
https://youtu.be/ZiDrhqsURBs
*Shoulder Taps/ Hip Touches Againts Wall: https://youtu.be/SHU3nwioz_4
Cool Down
Yoga Flow: https://youtu.be/D9q5WsMk4ro
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