CrossFit SJU – Function/Performance
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 )
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
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