CrossFit San Luis Obispo

Coached Classes

First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
Second Class at 12:00p
Third Class at **2:30p-4:15p (Open Gym)
Fourth Class at 4:30p
Fifth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

*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.

• 10 Pass Throughs
• 10 Good Mornings
• 10 Circle Pass Throughs
• 10 Good Mornings
• 10 Reverse Pass Throughs
• 10 Walkouts into Spiderman
• 10 Air Squats

Skills and Drills

• Overhead Squat Positioning:
• Snatch Practice w/Light Loads
  position hitting and perfection of lift is goal here.

WOD: 5 rounds of:

• 10 Overhead Squats(115/65)
  Scale the weight of the Overhead Squats accordingly.
• 10 Box Jumps(20)
• 400m Run

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **2:30p – 5:15p (Open Gym)
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.

Cate working on her Cleans!!!

Strength:

• 2 Position Squat Clean 12 X 1

Position 1: Ground , Position 2: Low Hang (top knee)
Form and Improved Technique is the focus.
Weight can be heavy if form is dialed in.
Pick a moderate weight and get some reps in

Rest 2 minutes between sets

WOD 16 minute AMRAP of:

• 50 Walking Lunges
• 40 KB Swings (22kg/16kg)
• 30 Knees to elbows
• 14 Ring dips
• 10 Back squats, 135/95

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD: For Time: 20AMRAP

• 20 Cal Row
• 20 Burpees to Plate (45)
• 20 Sit-Ups
• 20 Wall Balls (20/10)

*Each round Add 10 reps to each movement
Partners may alternate working at any time.

Coached

First Class at 6:30a
Second Class at 9:00a
Third Class at **3:00p – 5:15p (Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

WORKOUT 15.4

Attention all CrossFit Athletes. If you are doing 15.4 please call front desk
(805) 781.8181 sign up for a time slot. We need all participants to sign up to secure a spot to be judged for the Open. Please email Sanaz if you have any questions: Sanaz@clubtwentyfour.com

RX: Complete as many reps as possible in 8 minutes of:

• 3 handstand push-ups
• 3 cleans
• 6 handstand push-ups
• 3 cleans
• 9 handstand push-ups
• 3 cleans
• 12 handstand push-ups
• 6 cleans
• 15 handstand push-ups
• 6 cleans
• 18 handstand push-ups
• 6 cleans
• 21 handstand push-ups
• 9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men Clean 185 lb.
Women Clean 125 lb.

Equipment

• Wall with a line at the appropriate height for the handstand push-up
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Scaled: Complete as many rounds and reps as possible in 8 minutes of:

• 10 Push Presses
• 10 Cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Coached Classes

First Class at 12:00p
Second Class at **2:30p – 4:15p (Open Gym)
Third Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

• Strength:
  Hang Squat Clean:
  10 X 2 (straight sets)
  Pick a moderate weight and get some reps in.

WOD: 18 minute AMRAP of:

• 50 Calorie Row
• 50 Sit-ups
• 50 Double Unders or 100 Single Unders
• 50 Air squats

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at **3:00p – 5:15p (Open Gym)
Fifth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

*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.

Strength Deadlift:

• 6 x 3
  Pick a manageable load and stay there for all sets.
  Drop at the top each rep. NO TOUCH AND GO.
  Rest as needed between efforts.

Skills and Drills

• Rope Climb Technique Work

WOD 3 Rounds for time:

• Run 800m
• 3 Rope Climbs
• 25 Plyo Push-ups (45lb plates)
  

  After WOD 5min Abs

Coached Classes

First Class at 6:30a Sign-Up Required Min of 4 required. Please call front desk to sign-up.
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

*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 A:
Take 20-25 minutes to work on your Clean and Jerk 65%-70% of your 1RM Clean & Jerk

• Each set is 1 Clean + 2 Jerk

WOD B: 9 minute AMRAP of:

• 8 Handstand Push-Ups
• 20 Walking lunges
• 15 KB Swings (20kg/16kg)