CrossFit SJU – Function/Performance
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.
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