CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Front Foot Elevated Front Rack Split Squat (@2111; 4-6/side x 3; Rest 0:45)

https://youtu.be/TblPkdbrES4
*Modify as needed

A2.

Trap 3 Raise (@3010; 8 x 3; Rest 0:45)

*Light load

A3.

Hanging Tuck Hold (0:20-0:30 x 3; Rest 1:30)

https://youtu.be/IwlbJdBtq94
*Modify as needed

+

Metcon (Time)

4RNDS @ Sustainable Effort

1-2 Rope Climb, 15′ / 3-6 Partial Rope Climb

10-12/side Goblet Lunge, 70/53

12 Hanging Knee Raise

200m Run
*Modify as needed

Performance

A1.

Front Rack Kettlebell Walking Lunges (@2010; 15m x 3; Rest 0:45)

https://youtu.be/jvAeEqZx-nY
*Build from 44/26

*Athletes w/ RFESS 8RM 45/25+

A2.

Upright Row (@11×3; 8-10 x 3; Rest 0:45)

*Use EZ-Bar

*Light load

*Athletes w/ Weighted Pull-Ups

A3.

Hanging L-Hold (0:10-0:20 x 3; Rest 1:30)

*Use rings/matador

+

Metcon (Time)

4RNDS @ 80-85% Aerobic Effort

2 Rope Climb, 15′

6-8/side Mixed Rack Overhead Lunge, 50/35

8-10 Toes to Bar

300m Run