CrossFit SJU – Function/Performance
Warm-up
Coach’s Choice (No Measure)
5:00-10:00 Before Class
4-5RNFT
30 Jump Rope
0:30 Wall Sit
0:30 Glute Bridge Hold
Function
A.
Back Squat (@20×1; 5 x 3-4sets; Rest 1:30-2:00 )
*Use 40-60%
*Modify as needed
+
Metcon (AMRAP – Rounds)
14:00 @ Sustainable Effort
10-12 Wall Ball Shots, 20/14 @ 10’/9′
10 Box Jump (SD), 24″/20″
150m Run
*Modify as needed
Cool Down + Stretch
Performance
A.
Chains Back Squat (@20×1; 5 x 3-4; Rest 1:30-2:00 )
*Use 60-65% (including chains)
*Athletes w/ BS 1RM of 330/220+
+
Metcon (AMRAP – Rounds)
14:00 @ 90% Aerobic Effort
12 Wall Ball Shots, 30/20 @ 10’/9′
12 Box Jump Over, 24″/20″
200m Run
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