CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Behind Neck Push Jerk (@21×2; 4,4,3,3; Rest 2:00)
https://youtu.be/UbgE9coVAf8
*Build after two sets
*Compare to last week
B.
Weighted Strict Supinated Pull Ups (@1112; 3,2,2,1; Rest 2:00)
*Build small every time rep scheme decreases
*Athletes without Weighted Strict Supinated Pull Ups
– Strict Supinated/Mixed Grip Pull Up
@2013; 3-6 or 2.2.1.1; Rest 1:30
– Assisted Pull Up/Ring Row (Supinated)
31A3; 6-8; Rest 1:30
+
Metcon (5 Rounds for time)
5RNDS @ Sustainable Effort
12 Push Press, 95/65
12 Pull Ups
12/10 Calorie Row
Rest 1:00 between rounds
*Modify as needed
Performance
A.
Split Jerk Behind the Neck (@21×2; 4,3,3,2; Rest 2:00)
https://www.youtube.com/watch?v=Ha4DQHn8UD8
*Build every time rep scheme decreases
*Compare to last week
*Athletes w/ Clean 1RM 225/155
B.
Weighted Supinated Chest to Bar Pull-Up (@1112; 1 x 4sets; Rest 200)
*Tough
+
Metcon (5 Rounds for time)
5RNDS @ 85% Aerobic Effort
4-6 Kipping Handstand Push Ups
10 Chest to Bar Pull Ups
15/12 Calorie Row
Rest 1:00 between rounds
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