CrossFit SJU – Function/Performance

View Public Whiteboard

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