CrossFit SJU – Function/Performance

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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

Cool Down + Stretch