CrossFit San Luis Obispo

Coached Class:
First Class at 6:30a
Second Class at 9:15a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Morty finishing 16.1

Coach’s Choice to include warm-up and mobility work.

Skills and Drills

• Split Jerk work up to 75% of your 1RM Clean & Jerk

WOD: AMRAP 14 Up Ladder by 2

• Strict Press (75/55)
• Box Jump (24/20)
• AbMat Sit Up

Closed!!!

16.1

First Class at 9:45a

*Visitors please be sure to reserve your spot ahead of time. Email or call us prior to class please.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WOD: 42Min Time Cap

• 150 Sit Ups
• 4800m Run
• 1000m Row

Coached Classes
First Class at 6:30a
Second Class at 9:15a
Third Class at **12:00p – 4:15p (OPEN Gym)
Fourth Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work

WOD: WORKOUT 16.1

RX’d:  20 minute AMRAP:

• 25-ft. Overhead Walking Lunge (95/65)
• 8 Burpees
• 25-ft. Overhead Walking Lunge (95/65)
• 8 Chest-to-Bar pull-ups

Scaled: 20 minutes AMRAP:

• 25-ft. Front Rack Walking Lunge (45/35)
• 8 Burpees
• 25-ft. Front Rack Walking Lunge (45/35)
• 8 Jumping Chin-over-Bar pull-ups

Notes
Every 5-foot interval, represents 1 rep of the lunge
Your score will be the total number of repetitions completed before the 20-minute time cap.

The pull-up bar should be setup so it is at least 6 inches above the top of the athlete’s head when standing tall.
At the bottom, the athlete must lower themselves so their arms are fully extended.
At the top the chin must break the horizontal plane of the bar.

Coached Classes

First Class at **6:30a
Second Class at **12:00p-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills

• Squat Clean and Jerk 10min 2 reps
  10min EMOM work at 65% of your 1RM Clean & Jerk

WOD: 5 Rounds for Time:

• 10 Behind the Neck Thruster (95/65)
• 30 Double Under or 100 Single Unders
  10 minute time cap.

Coached Class:
First Class at 6:30a
Second Class at 9:15a
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills

• Tempo Bench Press: 5 X 5
  5 second descent for down phase “tempo”, explode up once bar touches chest
  Rest 1-2 Minutes

WOD: 12 minute EMOM:

• Minute 1 = 8 Ring Dips
• Minute 2 = 30 Second L-Sit Hold (Boxes or Parallettes)
• Minute 3 = 30 Weighted Russian Twists (45/25)

Scaling

• Ring Dips:  banded, bench dips,
  push-ups regular or kneeling
• L-Sit Hold:1 Leg Extended, 1 Leg Tucked,
  Double Knee Tuck, Plank Hold
• Russian Twists: Lower the weight as needed or
  No weight if needed.

Coached Class:
First Class at 6:30a Min of 4 required Sign Up Now!
Second Class at **12:00p-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Morty at 54 years old. Deadlift @ 205lbs

Coach’s Choice to include warm-up and mobility work.

Skill and Drills: Deadlift- 3 Rep Max (PRE-WOD)

• Work up to a heavy set of 3 reps for the day.
  intent is to get heavy today w/good form! (does not need to be a new 3RM)
  NO TOUCH AND GO! (drop/reset or lower/reset between each rep)

WOD: 14 Minute AMRAP:

• 8 Burpee Box Jumps (24/20))
• 200m Run
• 15 KB Swings (22/16)

Tempo Glute-Ham Raises (GHR) (POST-WOD)

• 3 X 8  5 second lowering from top position to start/bottom position