CrossFit San Luis Obispo

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

• 400m Jog
  2x:
• 10 Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats
• Banded Shoulder Stretches

Skills and Drills

• Muscle-up Transitions

WOD: As many rounds as possible in 20 minutes:

• 2 Bar Muscle Ups
  Scale the Bar Muscle ups to  4 Pull-Ups and 4 Ring Dips. If a further scale is needed sub banded pull-ups or ring rows.
• 4 Handstand Push-Ups
  Scale the Handstand Push-Ups to 5 seated Barbell Press if needed
• 8 Snatches (95/65)

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

Partner WOD: 2 Rounds

• 50 calorie Row
• 50 Burpee Box Jumps (24/20)
• 50 Push Press (95/65)
• 50 Air Squats
• 15 Wall Walks

Partners will alternate working after completing 200 Jump Rope Single Unders

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:

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

• PVC
• Roll Out
• Hamstrings
• Glutes
• Calves
• Front rack mobility.

WOD:

• Power Clean 3-3-3-3-3 reps
• Front squat 2-2-2-2-2 reps
• Clean 1-1-1-1-1-1 reps

Front Squat 2 Rep Max:
Establish a New 1 rep max Clean:

Rest as needed between efforts.

After WOD: 3 Rounds for time:

• 500m Row
• 400m Run

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.

• PVC Roll Out
• Low Back
• IT Bands
• Hamstrings
• Calves

Skills and Drills

Snatch Progressions

Strength: Power Snatch

• 6 x 1
  Rest 2 minutes between sets.

WOD: 3 Rounds for time:

• 12 Power Snatch  (115/75)
• 60 Double unders or 120 Single Unders

Scale the weight of the snatches accordingly.

Rest 3min

For time, 21-15-9

• Overhead Squat with PVC
• Burpees

Coached Classes

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

CrossFit San Luis Obispo WOD:

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

Skills and Drills

Strength: Deadlift

• 5-5-3-3-1-1-1

WOD: 5 rounds, each for time, of:

• 20 Chest-To-Bar Pull-Ups

• 30 Wall-Ball (20/10)
• 40 Push-Ups

Rest 3 minutes between each round.

After WOD: For time;

• Run 1200m
• 200 Russian Twists (20/10)

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.

CrossFit San Luis Obispo WOD:

http:/

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

Quad Smashing w/ Barbell 1-2 minutes per leg

Skill and Drills

• Clean and Jerk Technique

Strength

• Clean and Jerk 10 x 1
  As heavy as possible for each set.
  Rest 2 minutes between efforts.

2 Rounds for time:

• 1200m Run up Chorro and back
• 30 Back Squats (bodyweight)
  Scale the weight of the back squat accordingly.

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth 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: Push Press

• 6 X 4 @ 80-90%

WOD: 25min cap 7 Rounds:

• 10 Pull-Ups
• 15 Box Jumps (24/20)
• 20 Abmat Sit-ups