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: For Time

20 Bear Complexes (95/65)
All exercise = 1 Rep

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Back Push Press

The bar may not rest on the floor until the entire complex is finished or else you have to start over at round one of the complex.
Partners will take turns completing complexes; Partners cannot switch until the athlete lifting successfully completes the entire complex.

After WOD 1400 meter run

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.

Dynamic Warm-Up

• Couch Stretch: 1min/leg
  2 X
• 10 Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats with PVC
• Pigeon Stretch: 1min/leg
• Banded Shoulder Stretching
• Banded Hip Flexor Stretch

Snatch Progressions and Position Work
Go through ALL the progressions and position drills

Snatch Complex: 7 X 1

• 1 Power Snatch (ground)
• 1 Hang Squat Snatch (pos.2)
• 1 Squat Snatch (ground)
• 1 Overhead Squat

After WOD 1500 Meter Row or 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.

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