CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
5:00-10:00 Before Class
3RNFT
12 Forearm Scap Push Ups
10 Bent Over Cuban Rotation
8 Bent Over Reverse Fly
Function
A.
Gymnastics Skill Play (10:00-12:00 )
Jumping Bar Muscle Up + Negative Bar Muscle Up + Beat Swings on Bar
(1 JBMU + 1 NBMU + 1 BSOB + 1 H2R) x 3 x 5sets
*Athletes w/ Weighted Pull Ups & Weighted Dips only
*Athletes without Weighted Pull Ups nor Weighted Dips, work on a pulling skill such as kipping/butterfly pull ups, rope climbs, etc
+
Metcon (No Measure)
25:00-30:00 @ Easy Effort
1:00 Assault Bike / Ski Erg / Bike Erg / Jump Rope
30m Walking Lunges
30m Quadruped Walk
30m Farmer’s Walk Carry
*Modify as needed
Performance
A.
Gymnastics Skill Play (10:00-12:00 )
Jumping Bar Muscle Up + Negative Bar Muscle Up + Beat Swings on Bar
(1 JBMU + 1 NBMU + 1 BSOB + 1 H2R) x 3 x 5sets
or
4RNFT
5 Muscle Up Transition Drill (Floor)
5 Russian Dips
+
4RNFT
10 Beat Swings on Rings
8 Hips to Rings
*Pick one of the skills, Bar or Rings
*Athletes w/ Weighted Pull Ups & Weighted Dips only
+
Metcon (No Measure)
25:00-30:00
1:00 Assault Bike / Ski Erg / Bike Erg / Jump Rope
30m Duck Walk
30m Weighted Quadruped Walk
30m Wheelbarrow Carry / Suitcacse Carry
Function / Performance
Additional Work on Your Own
Metcon (Distance)
W8-8
10:00-12:00 Row @ Easy Pace
*Note total distance
Leave a reply