CrossFit SJU – Function/Performance

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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