CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

3-4RNFT

5-7/side Half Kneeling Kettlebell Windmill

8-10 Prone PVC Lift Off

10 Cuban Press

HKKBW: https://youtu.be/Z0bO03mNgts

PPVCLO: https://youtu.be/bzZmuZKon4U

CP: https://youtu.be/oQJoK0a3h44

Function

A.

Gymnastics Skill Play (10:00-12:00)

*Athletes without weighted pull ups

– Beat Swings on Bar

*Athletes w/ weighted pull up

– Butterfly Pull Up Hanging Kick Practice

+

Metcon (No Measure)

25:00-30:00 @ 1 Hour Pace

800m Run

50m/side Single Arm Overhead Carry, moderate

0:30-0:45 Wall Sit March

15m Quadruped Walk
*Modify as needed

Performance

A.

Gymnastics Skill Play (10:00-12:00 )

*Athletes w/ weighted pull ups only

– Negative Ring Muscle Up

1-3 x 3-4sets; RAN

– Beats Swings on Rings

6-10 x 3-4sets; RAN

+

Metcon (No Measure)

25:00-30:00 @ 1 Hour Pace

800m Run

50m/side Mixed Rack Overhead Carry, moderate

0:30-0:45 Bear Hug Wall Sit March, 20/14

15m Weighted Quadruped Walk

Function / Performance

Additional Work on Your Own

Row Progression

Metcon (10 Rounds for time)

W4-8

500m @ 2k Pace

Rest/Walk 3:00

x 5

Rest 6:00

500m @ 2k Pace

Rest/Walk 3:00

x 5
*Goal is to increases pace .5 from last week

Ex.

In your average pace after 10sets was 1:57.5/500m, the idea is to perform 10sets @ 1:57.0