CrossFit SJU – Function/Performance

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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.