CrossFit SJU – Function/Performance
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
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