CrossFit SJU – Function/Performance

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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