CrossFit SJU – Function/Performance

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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