CrossFit SJU – Function/Performance

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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