CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A1.
Front Rack Lunge (@1010; 6-8/side x 3; Rest 0:45)
*Don’t use rack, clean barbell from floor
A2.
Close Grip Bench Press (@2111; 10,8,6; Rest 0:45)
*Build small on every set
*Compare to last week
A3.
Kettlebell See Saw Row (@3111; 5-7/side x 3; Rest 1:30)
https://youtu.be/fX0vah05mns
*Don’t use theraband
+
Metcon (No Measure)
EMOMx9:00
Min 1: 2 Rope Climbs, 15′
Min 2: 8-10 Dumbbell Bench Press, 50/35
Min 3: 8-10 / 6-8 Assault Bike Calories
*Modify as needed
Performance
A1.
Overhead Barbell Lunge (@1010; 5-7/side x 3; Rest 0:45)
https://youtu.be/m6MczOv_Ayg
*Don’t use rack, clean barbell from floor
*Athletes w/ RFESS 8RM 45/25+
A2.
Incline Close Grip Bench Press (@2111; 6-8 x 3; Rest 0:45)
*Build slightly heavier than last week
*Athletes w/ CGBP 1RM 225/115+
A3.
Bent Over Dual KB Row (@11×3; 6-8 x 3; Rest 1:30)
*Athletes w/ Weighted Pull Up only
+
Metcon (No Measure)
EMOMx9:00
Min 1: 2 Legless Rope Climbs, 15′ / 3 Rope Climbs, 15′
Min 2: 8 Dumbbell Bench Press, 50/35+
Min 3: 12/10 Assault Bike Calories
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