CrossFit San Luis Obispo

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.

Row 500m

• 10 Reverse Toe Touches
• 10 Scorpions
• 10 Supermans
• 25 GHD Back Extensions

Deadlift: Every 2mins for 12mins

• 8 @ 50%
• 6 @ 60 %
• 4 @ 70%
• 2 @ 80%
• 2 @ 80%
• 2 @ 80%

Then

10 Rounds:

• 5 Pull-ups
• 10 Ball Slams (20/10))
• 8 Hand Release Push Up
• 14 Lateral Box Jump

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.

Row 500 meters

2 Rounds:

•  10 Band Pass Throughs
• 10 Band Reverse Pass Throughs
• 10 Band Pull Aparts
• 10 Band OH Pull Aparts

Strength Squat Jerk

• 6 x 1
  This movement is a Push Jerk into an Overhead Squat. Otherwise known as a Jerk balance. If mobility is an issue complete a regular Push Jerk.

Scale the weight accordingly.

WOD:  18 minute AMRAP of:

• 15 Box Jumps (24/20)
• 12 Push Press (115/75)
• 9 Toes to bar

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.

Skill and Drills

• Squat Clean Progressions w/Bar:
  Go through each progression 2-3 times.

For Time:

• 10 Squat Cleans (95/65)
• 50 Double Unders or 150 Single Unders
• 50 Abmat Sit-Ups
• 8 Squat Cleans (115/75)
• 40 Double Unders or 120 Single Unders
• 40 Abmat Sit-Ups
• 6 Squat Cleans (135/95)
• 30 Double Unders or 90 Single Unders
• 30 Abmat Sit-Ups
• 4 Squat Cleans (155/105)
• 20 Double Unders or 60 Single Unders
• 20 Abmat Sit-Ups
• 2 Squat Cleans (175/115)
• 10 Double Unders or 30 Single Unders
• 10 Abmat Sit-Ups

Squat Cleans: scale to Power Clean if cannot squat or poor technique, or lower weights as needed.

Double Unders: scale to Singles Unders

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: Overhead Squat:

• 5 X 5 (straight sets)

WOD: 40-30-20-10 reps for time of:

• Row (calories)
• Ring Dips
• Overhead walking Lunges (45/25)

After WOD 5min Abs

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

12 AMRAP

• 12 Deadlifts (155/85)
• 9 Hang Power Cleans
• 6 Jerks

Rest 5mins

12 AMRAP

• 5 Burpees
• 5 Box Jumps (24/20)
• 5 Pull-Ups
• 5 Ball Slams (10)

Partners must complete a full round before alternating

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.

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

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

WOD: 5 Rounds for Time:

• 2 15ft Rope Climb
  Scale the Rope Climbs to 5 rope pulls from the ground or 15 Ring Rows.
• 20 Kettlebell Swings (24kg/16kg)
• 20 Push Ups
• 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.

Dynamic Warm-Up
coaches choice on drills
2 X: (w/pvc)

• 10 Pass Throughs
• 10 Strict Press
• 10 Front Rack Lunges

Strength

Overhead Complex: 5 X 1

• 1 Strict Press + 3 Push Presses + 5 Push Jerks
  Find Max load within the 5 sets

4 Rounds for Time:

• 200m Run
• 12 Front Rack Stationary Lunges (95/65)
• 12 Shoulder-to-Overhead (95/65)

Scale the Lunge and Shoulder to overhead weight accordingly
Use any method you would like to for the shoulder-to-overhead (Med Ball or Bar)