CrossFit SJU – Function/Performance
Warm-Up
5:00-10:00 Before Class
3-4RNFT
250m Row
5 Push Ups
5 Slam Ball Toss, light/moderate load
Coach’s Choice (No Measure)
Function
A1.
Strict Dips (@3011; 4-6 x 3; Rest 0:45)
*Athletes without Strict Dips
– Band Assisted Dips
@31A1; 5-7 or 3.2.2; Rest 0:45
– JM Press
10-12 x 3; Rest 0:45
A2.
Dumbbell 3 Point Row (@2112; 6-8/side x 3; Rest 1:30 )
+
Metcon (3 Rounds for time)
3RNDS @ Increasing Effort
12 Kettlebell Swings, 70/53
10 Burpees
300m Run
*Note every round split
*Modify as needed
Additional Work on Your Own
3-4RNFT
10-12 V-Ups
8/side Side Plank Rotations
Performance
A1.
Weighted Dips (@2111; 3-5 x 3; Rest 0:45)
*Use rings
A2.
Landmine Low Row (@2112; 8-10 x 3; Rest 1:30 )
https://youtu.be/W0E3ailOyvc
*Athletes w/ Weighted Pull Ups only
+
Metcon (3 Rounds for time)
3RNDS @ Increasing Effort
6/side Alternating Dumbbell Power Snatch, 50/35
8 Burpees Over Dumbbell
400m Run
*Note every round split
Additional Work on Your Own
3-4RNFT
6-10 Barbell Roll Out
6-8/side Weighted Side Plank Rotations
*Barbell Roll Out: https://youtu.be/tp5eQd9DflQ
Leave a reply