CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Dumbbell Step-Ups (@1010; 6-8/side x 3; Rest 0:45 )

https://youtu.be/1F-tgZJkfiM
*Box just below knee cap

*Modify as needed

A2.

Close Grip Bench Press (@2111; 8-10 x 3; Rest 0:45)

A3.

Supinated Barbell Bent Over Row (@21×2; 8 x 3; Rest 1:30)

https://youtu.be/8ajG0DGCoLU
*Focus on tempo

+

Metcon (4 Rounds for time)

3-4RNDS @ Increasing Effort

1-2 Rope Climbs, 15′

12 Dumbbell Floor Press, 50/35

12/10 Assault Bike Calories

Rest 1:00 between rounds
*Modify as needed

Performance

A1.

Mixed Rack Suitcase Step Up (@2010; 5-7/side x 3; Rest 0:45)

https://youtu.be/1DLEQfK7rw8
*Box just below knee cap

*Athletes w/ RFESS 8RM 45/25+

A2.

Incline Close Grip Bench Press (@2211; 8 x 3; Rest 0:45)

*Athletes w/ CGBP 1RM 225/115+

A3.

Pendlay Row (@11×2; 6-8 x 3; Rest 1:30)

*Supinated

*Athletes w/ Weighted Pull Ups

+

Metcon (4 Rounds for time)

4RNDS @ Increasing Effort

1 Legless Rope Climb, 15′ + 1 Rope Climb w/ Legless Descent, 15′ / 2 Rope Climbs, 15′

5-7 Dips

15/12 Assault Bike Calories

Rest 1:00 between rounds