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.

WOD Partners for time: 20 Rounds (10each)

• 1 15ft Rope Climb
• 5 Front Squats (135/85)
• 5 Burpee Box Jumps (24/20)
• 6 OH Plate Lunge (45/25)

Partners alternate after completing a full round

Coached

First Class at 6:30a
Second Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

Skills and Drills

Squat Clean Progressions w/Bar:
Go through each progression 2 to 3 X
a basic dip/shrug, then dip/high pull

Position 1: Ground , Position 2: Low Hang (top knee)
Form and Improved Technique is the focus.

A) Strength: Cleans

• 5 sets, 1to 2 reps
  est 1-2 minutes between sets.
  As heavy as possible for each set.
  Weight can be heavy if form is dialed in.

B) EMOM 10min 3 Cleans (135/75)

C) WOD: For time:

• 400 meter Run
• 60 KB Swings, (24/16)
• 1200 meter 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.

Strength:

• Push Press:
  5-5-3-3-1-1-1

​Scale the weight of the Push Press accordingly.

WOD: For time:

• 30 Wallballs (20/14)
• 100ft Walking lunges
• 30 Pull-Ups
• 200 meter Run
• 20 Wallballs (20/14)
• 20 Pull-Ups
• 200 meter Run
• 10 Wallballs (20/14)
• 10 Pull-Ups

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
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.

WOD For time:

• Row 1,000 meters
• 30 Dips
• 30 reps (75/55) Sumo Deadlift High-Pulls
• 30 Handstand Push-Ups
• 30 reps (75/55) Power Snatches
• 30 Burpees
• 30 Pull-Ups
• 30 reps (75/55) Thrusters

Coached Classes

First Class at 6:30a
Second Class at 12:00p **(Open Gym)
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.

Burgener Warm-up

• 3-5 X each movement.
  Use a Bar or PVC

Strength

• Snatch Complex: 5 X 1
  1 Power Snatch (ground) + 1 Snatch (ground)
  Find max load within 5 sets

WOD: Complete as many rounds as possible in 15 minutes of:

• 20 reps Ovehead Squats (75/65)
• 20 reps Back Squat (75/65)
• 400 Meter Run

Scale the weight accordingly to work on a SQUAT snatch, no matter how light the load.

After WOD 5min Abs

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

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

A) 10 minutes EMOM

• 3-5 HSPU or 10-15 Ring Dips

B) Conditioning:
750m Row, then

C) WOD: 3 rounds of

• 1 15″ feet Rope Climb
• 15 Box Jump (24/20)
• 12 Knees to Elbows
• 12 Hand Release Push Ups
• 750m Row

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

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

WOD Partners for time:

• 100 KB Swings (28kg/16kg)
• 100 Toes too Bar
• 100 Burpees
• 100 Air Squats
• 200 Sit-ups
• 5000 meter Row

Movements can be divided up any way and any order.
Partners cannot work at the same time