CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD

3 Rounds

• 4 X 200m Row (alternating)(one rower)
• 40 Power Cleans (115/75)
• 40 Box Jump Overs (24/20)

*Both athletes can work at the same time during the Power Cleans & Box Jump Overs

Geat job John on last night 15.2!
Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.

Coached

First Class at 6:30a
Second Class at 9:00a
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.

WORKOUT 15.2

Attention all CrossFit Athletes. If you are doing 15.2 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

Tips from last years WOD 14.2 is the same as 15.2

Every 3 minutes for as long as possible complete:

Rx’d

From 0:00-3:00
2 rounds of:

• 10 overhead squats (95 / 65 lb.)
• 10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

• 12 overhead squats (95 / 65 lb.)
• 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

• 14 overhead squats (95 / 65 lb.)
• 14 chest-to-bar pull-ups

Scaled

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

• 6 overhead squats (65 /45 lb.)
• 6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:

• 8 overhead squats (65 / 45 lb.)
• 8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:

• 10 overhead squats (65 / 45 lb.)
• 10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drills

Kipping Pull-up Work

• Hollowbody Positioning
• Active Shoulders
• Controlled Kip
• Hip Pop
• Push Away
• Stringing Multiples

Strength:

• Take 20-25 minutes to work on your Snatch

WOD: Tabata For total number of completed reps:

• Tabata Pull-Ups
• Tabata Push-Ups
• Tabata Sit-Ups
• Tabata Air Squats

*20 seconds of work followed by 10 seconds of rest for 8 rounds 4 minutes. Complete all 4 minutes 8 rounds of the pull-ups before moving on to the Push-Ups.

WORKOUT 15.2

Attention all CrossFit Athletes. If you are doing 15.2 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

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p (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.

• Dynamic Warm-up
• 10 Therapy Squats
• 10 Supermans
• Pigeon Stretch
• Couch Stretch (1 minute/leg)

Skills and Drills (25min)

• 2 Position Squat Clean & Jerk
  Position 1: Ground , Position 2: Low Hang (top knee)
  Jerk can be push or split
  Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.
• Rest 2 minutes between sets
  Focus on Speed and Positions.
• Clean and Jerks (155/95)
  Scale the weight of the Clean and Jerks accordingly.

WOD: 3 rounds for time of:

• 2 15ft Rope Climb
• 20 Steps Walking Lunges Holding Plate Overhead (45/25)
• 20 Kettle Bell Swing (28kg/16kg)
• 200m Run

Coached Classes

First Class at 6:30a
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.

Strength:

• Deadlift 5-5-5-5-5 reps 70% of your Max

WOD: 3 rounds for time of:

• 30 Double Unders or 100 Single Unders
• 30 Wallballs (20/14)
• 20 Push-Ups Hand Release
• 10 Overhead Squats (115/75)
  Scale the weight of the Overhead Squats accordingly.

After WOD 5min Abs

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p (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:

Great learning experience with the one and only Rita Benavidez! So down to earth and knowledgeable! ‪#‎amazingathlete‬ #amazingcoach

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

Strength:

• Back squats:
  5 X 5

WOD: 5 rounds for time of:

• 7 Chest to Bar Pull-Ups
  Scale use bands with Chest to Bar Pull-UPs or 10 Ring Rows.
• 21 Abmat Situps
• 200m Run

Coached Class

First Class at 9:45a (Cancelled)

No Class.
CFSLO is hosting a Lifting seminar by Rita Benavidez, USAW & CrossFit athlete, coach and competitor!!
If you’d like to attend, email sanaz@clubtwentyfour.com asap.

For Open Athletes call the gym (805) 781-8181 if you’d like to sign up to do the 15.1 before Monday’s deadline.

Have a great weekend!

CrossFit San Luis Obispo WOD: