CrossFit SJU – Function/Performance

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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