CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

• Couch Stretch: 1min/leg
• Pigeon Stretch: 1min/leg
• Primal Squat Hold: 90 seconds
• Hip Swings @ pull-up cage
• 25 Air Squats

2x:

• 20 GHD Hip Extensions
• 200 meter run

Coach’s Choice

WOD: Back Squat: 1 Rep Max
Rest 2-3 minutes between sets
20 minutes to establish the 1RM

Then: 15 min AMRAP

• 50 Double Unders or 100 Single Unders
• 25 KBS (24/16)
• 15 Box Jumps (24/20)
• 20 Push Press (75/55)

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Run 400m

3 Rounds:

• 10 Pass Throughs
• 10 Shoulder Press
• 2-7 Strict Pull-Ups

Coach’s Choice

Skill

•  Kipping Pull-Up

WOD: As many rounds as possible in 15 Minutes:

• 7 Hang Power Cleans(115/75#)
• 10 Pull-ups

Scale the weight of the Hang Power Cleans accordingly. (95/65)

After WOD 5min Abs

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• Dynamic Warm-Up

Coaches Choice on drills/exercises

• Couch Stretch: 1min/leg
• 2X
• 10 Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats

Skill

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

WOD: 12-min. AMRAP, alternating each round with a team mate.

• 30 Double-Unders or 60 Single-Unders (athlete may perform Double-Unders and count each Double-Under as two Single-Unders)
• 15  Power Snatches (65/45)
  Snatch
  This power snatch is a ground-to-overhead any way. The key point is the range of motion between the start and end points. The barbell begins on the ground. Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

• After WOD 5min Abs

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third 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:

Strength: Deadlift

• 1Rep Max Deadlift: start by doing 3-5 Sets of 2-3 Deadlifts

Then: 4 rounds

A round consists of 3 X through this cycle

• 2 Deads @ 80% of your single
• 10 Wall Ball Shots (20/14)
• 1 Rope Climb 15ft

Rest 1 min between rounds

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:

Warm-Up and Stretch

Coach’s Choice

WOD: 25 min AMRAP

• 2x length of the gym: overhead walking lunge (45/25)
• 10 L-Sit
  Click here: to see L-Sit Progressions
• 10 Strict Toes 2 Bar
  Click here: to see Toes to Bar Tutorial
• 7 Handstand Push-Ups

Coached Classes

First Class at 10:30a

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Coach’s Choice

WOD: Team Series Event 4

• 30 Calorie row
• 30 Burpees Jump over the barbell
• 30 Hang Cleans

RX: (135/95) Hang Cleans

Scale (105/75) Hang Cleans

Team Series. 3 Rep Max Front Squat 10min. time cap. Kevin 215lb, Norma 155lb, Dan 285lb and Sanaz 125lb

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Coach’s Choice

WOD: 15 min AMRAP

• 12 Push-Presses (95/65)
• 20 Box Jumps (24/20)
• 200m Run

After WOD 5min Abs

The Team Series will begin on August 28, 2014 and end on October 14, 2014. Here’s your Team for CrossFit San Luis Obispo!!! Kevin, Sanaz, Dan and Norma