CrossFit SJU – Function/Performance
Coach’s Choice (No Measure)
* 10-12 minutes before perform:
75 seconds AirBike
3/5 Perfect Push-Ups
5 Side Plank Rotations ea side
10 steps Lunge with Twist
5m Crab Walk
5m Bear Crawl Low (Quadruped Walk)
Shoulder and Wrist Prep w/ Coaches.
Dual Dumbell Push Press + Dual Dumbbell Push Jerk (3+3 x 4; Rest 30 seconds)
* Compare to last week 3+4 (3 DB PP + 4 DB PJ) Go heavier if possible.
* RESET AFTER EACH SET! NO TnG!
Hanging Tuck Hold (Accumulate 20-25 seconds x 4; Rest 75 seconds)
4 Rounds @ Sustainable Effort
10 Box Jump SD (24″/20″)
1 Rope Climb
8 Push Press (95/65#)
12 Hanging Knee Raises
* 16 minute Time Cap.
Split Jerk (3-4 x 4; Rest 30 seconds)
* Warm Up: Barbell Only
5 reps Split Jerk Balance (Perfect reps and recover)
* Compare to last week 5 rep sets and build from it.
Hanging L-Hold (Accumulate 12-20 seconds x 4; Rest 75 seconds)
4 Rounds @ Same Splits or Increasing Effort
10 Box jump SD (24″/20″)
1-2 Rope Climbs
8 Push Press (115#/75#)
12 Toes to Bar
* 18 minute Time Cap.
Additional Work on Your Own
8 ea side Half Kneeling Low to High KB Wood Chop (ligh/moderate)
20-30 seconds Side Plank ea side
12 alt Contralateral Superman
Rest as needed