CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A1.
Dual Kettlebell Front Rack Reverse Lunge (@1010; 6-8/side x 3; Rest 0:45)
https://youtu.be/aeFRNwu-vnk
*Modify as needed
A2.
Dumbbell Cuban Rotations (@3010; 8-10 x 3; Rest 0:45)
https://youtu.be/4zKn1qnnSlo
*Light load
A3.
Tuck L-Sit on Parallettes/L-Sit (0:20-0:30 x 3; Rest 1:30)
*If needed, modify to 0:30-0:45 Hollow Hold
+
Metcon (Time)
For Time:
50/40 Calorie Row
20/side Alternating Front Rack Lunges, 95/65
30 Hanging Knee Raises
*Modify as needed
Performance
A1.
Front Rack Front Foot Elevated Reverse Lunge (@1010; 5-7/side x 3; Rest 0:45)
https://youtu.be/mCk_Dd8acLM
*Athletes w/ RFESS 8RM 45/25+
A2.
Prone Incline Cuban Rotations (@3010; 8 x 3; Rest 0:45)
https://youtu.be/5owlU4Wjg84
*Light load
*Athletes w/ Weighted Pull-Ups
A3.
L-Sit on Rings (0:15-0:30 x 3; Rest 1:30)
https://youtu.be/Gb-O1Q6MLVw
*Athletes w/ Weighted Dips
+
Metcon (Time)
For Time:
65/50 Calorie Row
25/side Alternating Overhead Lunges, 95/65
35 Toes to Bar
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