CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3:00 Cyclical Work

+

4RNFT

6/side Single Arm Floor Press w/ Glute Bridge

8/side Side Plank Powell Raise

6/side Contralateral V-Ups

Function

A.

Metcon (No Measure)

EMOMx16:00

Min 1- 6 Close Grip Bench Press @22×1

Min 2- 6-8/side Single Arm Upright Row @20×1

Min 3- 8-12 Toes to Ring

Min 4- Rest

+

Metcon (No Measure)

4RNFT

6-8 Dips / 10-12 Deficit Push Ups

8 Sumo Deadlift High Pull, 95/65

0:45 Double Unders

6-8 Dips / 10-12 Deficit Push Ups

8 Ground to Overhead, 95/65
*G2OH- split clean, power clean, hang power clean (below, above, mid tight), strict press, push press, & push jerk allowed

*Modify as needed

Performance

A.

Metcon (No Measure)

EMOMx16:00

Min 1- 6 Close Grip Bench Press @2111, bodyweight x .85/.75

Min 2- 8-10 Bumper Plate Upright Row, 45/25

MIn 3- 12-15 Knee to Elbow

MIn 4- Rest
*CGBP: 85% of bodyweight for men, 75% of bw for women

Ex.

Murph (185lb bw): 155-160lb

Fran (125 bw): 90-95lb

*BPURR- https://youtu.be/_SjeA5AquOs

*Athletes w/ CGBP 1RM of 225/110+

+

Metcon (No Measure)

4RNFT

6-8 Ring Dips

8 Sumo Deadlift High Pull, 115/75

75 Double Unders

6-8 Ring Dips

8 Power Clean to Overhead, 115/75
*RD: strict/kipping allowed

*OH: strict press, push press, power jerk, squat jerk & split jerk allowed