CrossFit SJU – Function/Performance

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Function / Performance

Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Dumbbell Hammer Curls (@2112; 8-10 x 3; Rest 0:30)

A2.

Banded Tricep Pushdown (@1010; 12-15 x 3; Rest 0:30)

https://youtu.be/GCT3oiq5h7k

A3.

Single Arm on Knee External Rotation (@3010; 8/side x 3; Rest 1:00 )

*Light load

+

Metcon (Time)

4RNDS

300m Run (both)

4 Rope Climb, 15′ (partition as needed)

12 Synchro Burpees to Plate
*Modify as needed

Performance

A1.

Tall Kneeling Bicep Curls (@11×2; 8/side x 3; Rest 0:30)

Video Demo:

https://youtu.be/UtaXDoS4tSU
*Alternating

*Athletes w/ Weighted Pull Ups

A2.

Dumbbell JM Press (8-10 x 3; Rest 0:30)

*Athletes w/ Weighted Dips

A3.

Cuban Rotations (@3010; 8-10 x 3; Rest 1:00 )

*Light load

+

Metcon (Time)

4RNDS

400m Run (both)

4 Legless Rope Climb, 15′ (partition as needed)

12 Synchro Burpees to Target