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.

WOD A: 15 AMRAP

• 5 Wall Ball (20/14)
• 5 Pull-ups
• 5 Burpees
• 200m Run

Rest 4 mins

WOD B: 7 AMRAP

• Max Curtis P (95/65)

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.

Skills and Drills:

• 36 reps of Cleans

3 @ 50 – 60% EMOM
Repeat until 12 rounds = 36 reps are completed
Objective of is learning to mobilize the core while transitioning from one movement to another with accuracy, precise form and speed.

WOD 5 rounds for time of:

• 15 Kettlebell Swings (24kg/16kg)
• 10 Box Jumps (24/20)
• 20 Abmat Sit Ups
• 200m Run

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.

Row 500m
3 X:
10 Pass Throughs
10 Shoulder Presses
10 Reverse Toe Touches
10 Side Plank Rotations (each side)
10 Side Plank Hip Hikes (each side)
20 Supermans

Skill and Drills
Muscle-up Drills and Progressions

WOD: 3 rounds for time of:

• 45-second L-sit hold

• 30 reps Deadlift (135/65)
• 15 Handstand Push-Ups

Rest

For Time:
21-15-9-6-3 of:
GHD Sit-Up
4 Muscle Ups between sets or Chest to Bar

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.

Couch Stretch: 1min/leg
2x:

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

Skills and Drills

• Snatch Progressions and Position Work
• Go through all the progressions and position drills

Snatch Complex: 10 X 1each

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

Rest as needed. Technique before intensity weight!

After WOD 1200m Row

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Coach’s Choice

WOD: Team Series. .  Event 11 For time: Teams will consist of 4 people.

• 100 single-unders* each, as a relay
• 100 front squats total, 75 / 55 lb.
• 100 push presses total, 75 / 55 lb.
• 75 single-unders* each, as a relay
• 75 front squats total, 75 / 55 lb.
• 75 push presses total, 75 / 55 lb.
• 50 single-unders* each, as a relay
• 50 front squats total, 75 / 55 lb.
• 50 push presses total, 75 / 55 lb.

In this event only one athlete will be working at a time. The jump rope reps will be performed individually as a relay, with each athlete completing the total reps (i.e. 100 reps each in the first round). The front squat and push-press reps will be shared (i.e. 100 reps total in the first round, split up any way).
At the call of “3-2-1 … go!” the first athlete will perform 100 single-unders, then tag the next athlete who will perform 100 single-unders, etc. Once the last athlete performs their single-unders the team will move on to the front squats. Teams may have two barbells, one loaded to the men’s weight and one loaded to the women’s weight, but only one athlete may be working at a time, and athletes must tag each other when rotating. Teammates must tag each other prior to picking the barbell off the floor. Once the front squats are complete the team will move to the push press. After the push press the team will go back to the jump ropes, again performing all of the reps individually as a relay, before moving back to the front squats.
The event is over when the last repetition of the push press is complete.

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.

WOD: Tabata 8 Rounds 20sec work/10sec rest

• Cal Row

Rest 1min

• Push Press (75/55)

Rest 1min

• Box Jump (24/20)

Rest 1min

• Sumo Deadlift High Pull (75/55)

Rest 1min

• Wall Balls (20/14)

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.

2 rounds:

• Run 200m
• Row 250m

Then:
10 Spidermans
20 Reverse Toe Touches
20 Supermans
10 Scorpion Kicks

1) Roll Out:

• Lower Back
• Glutes

2) Banded Hamstring Stretches:

Strength
Deadlifst 6 x 1

•  Work up to a heavy 1RM for the day.
  Maintain perfect midline throughout or do not increase the weight

WOD: 10 minute ladder:

• 2 Deadlifts (225/150)
• 2 Toes-to-bar
• 4 Deadlifts
• 4 Toes-2-bar
• 6 Deadlifts
• 6 Toes-2-bar
• 8 Deadlifts
• 8 Toes-2-bar
• 10…
• 10…