CrossFit SJU – Function/Performance
Warm-up
Coach’s Choice (No Measure)
10 minutes Before:
60 seconds AB EZ
8 each side Quadruped Hip Extensions
5 each side Fire Hydrant
x 3
Into…
10 Banded Air Squats
10 alt Contralateral Superman
10 Arrested Step-Ups
x 3
+
Hip Flow w/ Coach x 1 set.
Function
A1.
Front Squat (@30X1; 3-4 x 4; Rest 30 seconds)
* Slight increase from last’s week.
* Sustain perfect mechanics and Tempo!
A2.
FLR (20-30 seconds x 4; Rest 90 seconds)
* On floor.
+
Metcon (No Measure)
16 minute EMOM
Min 1 – 4/6 AB Calories
Min 2 – 5 Hang Power Clean + 5 Front Squats (95#/65#)
Min 3 – 8/10 Box Jump SD (24″/20″)
Min 4 – 20/25 Double Unders or 35 Single Unders
Performance
A1.
Front Squat (@30X1; 3-4 x 4; Rest 30 seconds)
*Slight increase from last’s week.
* Sustain perfect mechanics and Tempo!
A2.
Front Leaning Rest on Rings (30 seconds x 4; Rest 90 seconds)
https://www.youtube.com/watch?v=PfM1MfBpJVM
+
Metcon (No Measure)
16 minute EMOM
Min 1 – 6/8 AB Calories
Min 2 – 6 Clean (Squat)(115#/75#)
Min 3 – 8/10 Box Jump SD (24″/20″)
Min 4 – 30/35 DU
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