CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
10:00 Before Class
3:00 Cyclical Work
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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
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