CrossFit SJU – Function/Performance
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)
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
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