CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Single Leg Deadlift (@3010; 6-8/side x 3; Rest 0:30 )

*Use dumbbell/kettlebell

A2.

Banded Tricep Pushdown (@1010; 15 x 3; Rest 0:30 )

https://youtu.be/GCT3oiq5h7k

A3.

Straight Bar Knee Raise (@2011; 8-12 x 3; Rest 1:00 )

https://youtu.be/RFjR0YkJvS0
*Modify as needed

+

Metcon (No Measure)

Not For Time:

300m Run (both)

50 Russian Twist (50 each; partition as needed)

300m Run (both)

0:40/side Forearm Side Plank (0:40/side each; alt every 0:40)

300m Run (both)

30 Abmat Sit Ups (30 each; alt every 10)

300m Run (both)

20 Hollow Rocks (20 each; alt every 20)

300m Run (both)

10 Synchro Toes to Bar
*Modify as needed

Performance

A1.

Single Leg RDL (@3010; 5-7/side x 3; Rest 0:30 )

*Use barbell

A2.

Rope Tricep Pushdown (@1010; 12-15 x 3; Rest 0:30)

*Use Free Motion Machine

A3.

Weighted Straight Bar Knee Raise (@2011; 6-10 x 3; Rest 1:00 )

Dumbbell/MedBall between legs

+

Metcon (No Measure)

Not For Time:

400m Run (both)

50 Weighted Russian Twist (50 each; partition as needed)

400m Run (both)

0:40/side Forearm Star Plank (0:40/side each; alt every 0:40)

400m Run (both)

30 Weighted Abmat Sit Ups (30 each; alt every 10)

400m Run (both)

20 Weighted Hollow Rocks (20 each; alt every 20)

400m Run (both)

10 Synchro Knee to Elbow