CrossFit SJU – Function/Performance
Warm-up
Coach’s Choice (No Measure)
10 minutes before:
60 seconds Bike or Run
1 TGU each side
3/4 each side KB Windmill (EZ load)
8 steps Lunges w/Torso Twist
2 steps Worlds Greatest Stretch
6-8 DB Curl to Press
6-8 DB Tricep Kickbacks
4-6 Scap Pull-Ups
x 3
+
Thoracic + Wrist work w/ Coach.
Function
A1.
Strict Dips (@20X1; 4-6 x 3; Rest 45 seconds)
* Modify to Dumbbell Skullcrushers @2010; 10-12 x 3; Rest 45 seconds
A2.
Strict Pull-Ups (@21X0; 4-6 x 3; Rest 45 seconds)
* Modify to Assisted Pull-Ups @21A1; 4-6 x 3; Rest 45 seconds
A3.
Hollow Body Hold / Bent Hollow Hold (15-20 seconds x 3; Rest 75 seconds)
+
Metcon (No Measure)
@ Sustainable Effort
1 round every 2 minutes x 9 sets
1st – 6/8 AB Calories + 8/10 Pull-Ups
2nd – 6/10 Calories Row + 8/10 HR Push-Ups
3rd – 100m Run + 8/10 Hanging Knee Raises
* Fast transitions.
Performance
A1.
Weighted Dips (@20X1; 6,5,4; Rest 45 seconds)
* Build each set.
A2.
Weighted Pull-ups (Pronated; @21X0; 6,5,4; Rest 45 seconds)
* Build each set.
A3.
Hollow Rocks (8-12 x 3; Rest 75 seconds)
+
Metcon (AMRAP – Rounds)
@ Sustainable Effort
1 round every 2 minutes x 9 sets
1st – 8/10 AB Calories + 2/3 Ring or Bar MU or 8/10 CTB or Pull-Ups
2nd – 8/12 Calories Row + 6/10 HSPU or 15 HR Push-Ups
3rd – 100m Run + 10 Toes to Bar
* Fast transitions.
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