CrossFit SJU – Function/Performance
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
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