CrossFit San Luis Obispo

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.

Jump Rope Series:

• 100 Singles
• 50 Alternating
• 20 Side to Side/Front to Back
• 20 Right Leg/Left Leg
• 20 Backwards
• 50 Double Unders
• 5 Walkouts to Spiderman
• 30 Russian Twists
• 10 Air Squats (3 second count on the negative)
• 10 Air Squats

Strength: Split jerk

• 3-3-3-3-3

Skills and Drills
Rope Climb Technique
Spanish Wrap vs J-Hook

5 Rounds for Time:

• 2 Rope Climbs
• 20 Push Ups
• 400m Run or Row 500m

Scale the Rope Climbs to 5 Rope Pulls from the ground or 15 Ring Rows.

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.

Strength: Dead-Lift

• 5-5-3-3-1-1-1

WOD: 2 rounds for time of:

• 1000m Row or 1200m Run
• 25 Pull-Ups
• 25 KB Swings (28/16)
• 10 HSPU
• 25 Abs

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.

5 Minutes of Freestanding Handstand Practice

WOD:

• EMOM for 5 min:
• 12 Burpees
• Rest 1:00
• EMOM for 5 min:
• 10 Thrusters (95/65)
• Rest 1:00
• EMOM for 5 min
• 8 Burpees
• Rest 1:00
• EMOM for 5 min
• 6 Thrusters (135/95)
• Rest 1:00
• EMOM for 5 min
• 6 Burpees
• Rest 1:00
• EMOM for 5 min
• 4 Thrusters (155/115)

After WOD 1200 Meter 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.

CrossFit San Luis Obispo WOD:

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

• Pigeon 2-3 minutes
• 8 Spidermans
• 8 Scorpion
• Calf Smash 2-3 minutes
• 10 Feet Together Squats
• 10 Air Squats
• Couch Stretch 1-2 minutes per leg
• IT Bands
• Lower Back

Strength:
1 Clean Pull + 1 Clean

• 6 Rounds
  As heavy as possible for each round.
  Rest 2-3 minutes between rounds.

WOD: 3 rounds for time of:

• 50 Walking-Lunge steps
• 2 15ft Rope Climb or 10 Rope Pulls
• 50 Double-Unders or 100 Single Unders
• 15 GHD Sit-Ups

Then

• 50 Box Jumps (24/20)

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.

• 10 Pass Throughs
• 10 Reverse Pass Throughs
• Calves
• Ankles

Burgener Warm-up

• Down Up
• Down Up High Pull
• Muscle Snatch
• Lands & Drops(2-4-6”)
• Pressing Snatch Balance
• Heaving Snatch Balance
• Full Snatch Balance

Strength Overhead Squat

• 6 x 4
  Find a manageable weight and stay there for all 6 sets.
  Rest 2 minutes between sets.

WOD: 5 Rounds for time:

• 21 Kettlebell Swings (28kg/16kg) Russian swing
• 7 Power Snatch (115/75)

Scale the weight of the Kettlebell swing accordingly. Scale the weight of the Power Snatch accordingly.

After WOD for time:

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

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

• 100 Curtis P (95/65)

then

10 Rounds of Cindy

• 5 Pull-ups
• 10 HR Push-ups
• 15 Air Squats

Alternate after each movement in Cindy example Partner 1 5 Pullups, Partner 2 10 HR Push-Ups, Partner 1 15 Squats, Partner 2 5 Pull-Ups…

• 1mile Run together