CrossFit SJU – Function/Performance
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
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