CrossFit SJU – Function/Performance
Warm-up
Coach’s Choice (No Measure)
5:00-10:00 Before Class
3-5RNFT
15m/side Single Arm Overhead Carry
5/side Prone Kettlebell Drag
25 Jumping Jacks
Function
A.
Push Press (Build to a tough set of 3 in 12:00 )
*No misses!
*Modify as needed
+
Metcon (AMRAP – Rounds)
4:00AMRAP
1-3 Strict Elevated Handstand Push Up, 5″ / 3 Wall Walks
100m Run
*Modify as needed
Rest 1:00
Metcon (AMRAP – Reps)
4:00AMRAP
3-5 Elevated Handstand Push Ups, 5″ / 6-10 Dumbbell Push Press, 50/35
8 Box Jump (SD), 24″/20″
*Modify as needed
Rest 1:00
Metcon (AMRAP – Reps)
4:00AMRAP
3 Wall Walks / 0:30 Handstand Hold (Against Wall or Wall Facing)
8 Burpees
*Modify as needed
Rest 1:00
Metcon (AMRAP – Reps)
4:00AMRAP
6-8 Dumbbell Push Press, 50/35 / 8-12 Push Ups
6 Burpee Box Jump (SD), 24″/20″
*Modify as needed
Rest 1:00
Metcon (AMRAP – Rounds)
4:00AMRAP
30m Bear Crawl
5/side Arrested Box Step Up, 24″/20″
*Modify as needed
Performance
A.
Push Press + Push Jerk (Build to a tough set of 2PP + 1 PJ in 12:00 )
*No misses!
*Athletes w/ Strict HSPU only
+
Metcon (AMRAP – Rounds)
4:00AMRAP
1-3 Deficit Strict Handstand Push Ups / Strict Handstand Push Ups
150m Run
*Deficit: 45lb bumper plate
*Women may use 25lb bumper plate, even surface
Rest 1:00
Metcon (AMRAP – Reps)
4:00AMRAP
3-5 Deficit Handstand Push Ups / Handstand Push Ups
8 Box Jump Over, 24″/20″
*Deficit: 45lb bumper plate
*Women may use 25lb bumper plate, even surface
Rest 1:00
Metcon (AMRAP – Reps)
4:00AMRAP
3 Strict Handstand Push Ups
8 Burpees
*Women may place a 25lb bumper plate below abmat
Rest 1:00
Metcon (AMRAP – Reps)
4:00AMRAP
6 Handstand Push Ups
6 Burpee Box Jump Over, 24″/20″
Rest 1:00
Metcon (AMRAP – Rounds)
4:00AMRAP
10m Handstand Walk
5/side Lateral Box Walk Overs, 24″/20″
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