CrossFit SJU – Function/Performance
Warm-up
Coach’s Choice (No Measure)
10 minutes Before:
100m Run
10m Quadruped Walk
x 3
Into…
8 alt Shoulder Taps
8 alt Plank Toe Touch
3 Scap Push-Ups
2/3 Perfect Push-Ups
6/8 Tall Kneeling Dual Dumbell Curl to Press (Light)
5 Reach Thrus (https://youtu.be/HTIvqzYOEbg)
x 3
+
Thoracic Work w/ Coach.
Function
A1.
Close Grip Bench Press (@20X1; 6-8 x 3; Rest 30 seconds)
* Slight increase from last’s week load.
A2.
Kettlebell Pendlay Row (@2110; 6-8 x 3; Rest 90 seconds)
https://youtu.be/vf2_26QmomI
* Modify as needed, easy load, perfect mechanics and Tempo!
+
Metcon (Time)
@ Sustainable Effort
12-10-8-6-4-2 reps of
Hanging Knee Raises
* 100m Run b/t each set.
Rest 2 minutes into…
12-10-8-6-4-2 reps of
Single Arm DB S2OH (35#/20#)
* 50m Run + 4/6 Pull-Ups b/t each set.
Rest 2 minutes into…
12-10-8-6-4-2 reps of
Russian KBS (53#/35#)
* 6/8 Push-Ups b/t each set.
* 25 minute Time Cap.
Additional Work on Your Own
3 sets
30 seconds Plank
8-10 EZ Bar Barbell Curls @20X0 (EZ Load)
Rest as needed
Performance
A1.
Close Grip Bench Press (@20X1; 4-6 x 3; Rest 30 seconds)
* Slight increase from last’s week load, tough sets, sustain perfect mechanics.
A2.
Strict Lean-Away Pull-Ups (@21X1; 4-6 x 3; Rest 90 seconds)
* Accumulate if needed.
+
Metcon (Time)
@ 85% Aerobic Effort
14-12-10-8-6-4-2 reps of
Toes to Bar
* 100m Run b/t each set.
Rest 2 minutes into…
14-12-10-8-6-4-2 reps of
Single Arm DB S2OH (50#/35#)(7 each side,6 each side…)
* 1 Rope Climbs b/t each set.
Rest 2 minutes into…
14-12-10-8-6-4-2 reps of
Russian KBS (70#/53#)
* 8-10 HR Push-Ups b/t each set.
* 27 minute time cap.
Additional Work on Your Own
3 sets
30 seconds Forearm Plank
8-10 each side Cable Machine Torso Twists
Rest as needed
Leave a reply