CrossFit SJU – Function/Performance

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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