CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
10:00 Before Class
3-4RNFT
1:00 Row
5/right Dumbbell Cross Body Muscle Clean
5/right Dumbbell Front Squat
5/left Dumbbell Cross Body Muscle Clean
5/leftt Dumbbell Front Squat
10 Scap Pull Ups
Function
A.
Dumbbell Deadlift + Dumbbell Hang Power Clean + Dumbbell Squat (1 DBDL + 1 DBHPC + 5 DBFS Every 1:30 x 5sets)
*If possible, use 35/20+
+
Metcon (5 Rounds for time)
4-5RNDS @ Increasing Effort
5 Front Squats, 75/55
8 Pull Ups
10 Back Squats, 75/55
8 Burpees
*Rest 1:30 between rounds
*Modify as needed
Performance
A.
Dual Kettlebell Hang Power Clean + Dual Kettlebell Squat (1 DKBHPC + 5 DFRKBSQUAT Every 1:30 x 5)
*Use 44/26+
*Athletes w/ RFESS 8RM of 50/30+
+
Metcon (5 Rounds for time)
5RNDS @ Increasing Effort
5 Overhead Squats, 95/65
8 Chest to Bar Pull Ups
5/side Overhead Lunge, 95/65
8 Burpee Over Bar
*Rest 1:30 between rounds
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