CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3-4RNFT

1:00 Row

5 Goblet Elevator Squat

5/side Prone Kettlebell Drag

10 Forearm Scap Push Ups

PKBD- https://youtu.be/J3BKyZda_nM

Function

A1.

Front Squat 1 1/4 (4 x 4; Rest 1:00)

*Tempo

– 0:03 on eccentrict

– 0:03 iso hold on quarter

– as reactive as possible on your way up

A2.

Weighted Strict Supinated Pull Ups (@2011; 2-4 x 4; Rest 2:00)

*Athletes without Weighted Pull Up:

– Strict Supinated Pull Up

@2113; 4-6 or 2.2.1.1 x 4; Rest 2:00

– Assisted Pull Up (Supinated)

@31A3; 6-8 x 4; Rest 2:00

*Modify as needed

+

Metcon (AMRAP – Reps)

AMRAP @ OPEN Pace

4:00AMRAP

15 Thrusters, 75/55

15 Pull Ups
*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

*If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

*If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

*Etc.

*Modify as needed

Cool Down + Stretch

Performance

A1.

Front Squat 1 1/4 (3 x 4; Rest 1:00)

*Tempo

– 0:02 on eccentrict

– 0:02 iso hold on quarter

– as reactive as possible on your way up

*Athlete w/ a BS 1RM of 235/155+

A2.

Weighted Ring Pull Up + Chin Up L-Hold (1-3 WRPU @2010 + AMSAP CULH x 4; Rest 2:00 )

*WRPU: from pronated to supinated

*Drop set format

+

Metcon (AMRAP – Reps)

AMRAP @ OPEN Pace

4:00AMRAP

15 Thrusters, 100/70

15 Chest to Bar Pull Ups
*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

*If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

*If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

*Etc.

Cool Down + Stretch