CrossFit San Luis Obispo

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• Couch Stretch: 1min/leg
• Pigeon Stretch: 1min/leg
• Squat Hold: 90 seconds
• Hip Swings @ pull-up cage
• 25 Air Squats
  2x:
• 20 GHD Hip Extensions
• 20 Calorie Row

Strength:  Back Squat: 1 Rep Max

• Rest 2-3 minutes between sets
  20 minutes to establish the 1RM

Click here: to see how to Bail Out of a Back Squat Safely

WOD: 4 rounds for time of:

• 20 Squat (95/55)
• 5 Strict Pull-Ups
• 20 Lateral Box Jumps (20)
  Click here: to see Lateral Box Jumps
• 10 Push Ups
• 200 Meter Run

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 6:30p
Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

•  5 Min Jump Rope
• 10 Pass Throughs
• 10 Good Mornings
• 10 Shoulder Press
• 10 Reverse Pass Throughs
  Banded Shoulder Work:
• Pull Aparts
• OH Pull Aparts
• Shoulder Press

WOD: For time:

• Row 1000 meters
• 12 Ring Dips
• 12 Box Jumps (20)
• 5 Knees to elbow
• Run 1200 meters
• 12 Ring Dips
• 12 Box Jumps (20)
• 5 Knees to elbow
• Row 1000 meters
• 12 Ring Dips
• 12 Box Jumps (20)
• 5 Knees to elbow

Coached Classes

First Class at 6:30a
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills:

15-20 minutes of free-standing hand-stand practice.
Grab some partners/spotters and get upside down.
How long can you hold?
Advanced athletes; how far can you walk on your hands?

WOD 52 reps of Clean and Jerk

4 @ 50-60%

rest 1min
Repeat until 13 rounds = 52 reps are completed
Objective of WOD is learning to mobilize the core while transitioning from one movement to another with accuracy, precise form and speed.

After WOD 5 min Abs and 1200 Meter Run!

Coached Class

First Class at 9:15a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skill and Drills

WOD: 3 Rounds for Time:

• 5 Snatches (95/55)
• 10 Thrusters
• 15 Power Clean & Jerks
• 400m Run

First Class at 7:00a
Second Class at 4:30p **(Open Gym)
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills

WOD: 4 rounds for time of:

• 50-calorie row
• 40 GHD sit-ups
• 30 pull-ups

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skill and Drills

• 3 x 10 Therapy Squats

Strength
20 minutes to establish max
Rest 2-3 minutes between sets
review “Bail Outl” technique prior to squatting

• 5 X 2 Back Squat – 1 RM

Click here: to see how to Bail Out of a Back Squat Safely

WOD: 4 rounds for time of:

• 400 Meter run
• 20 Back Squats (115/85)

• 15 Ball Slams (20/14)
• 10 Push-ups

Scale the Back Squat weight as needed. Scale the run to a 500 meter row if running is not an option.

Coached Classes

First Class at 7:00a
Second Class at 12:00p
Third Class at 5:30p
Last Class at 6:30p **(Open Gym)

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• 5 Minutes of Jump Rope
• 10 Pass Throughs
• 10 Good Mornings
• 10 Overhead Squats
• 10 Reverse Pass ThroughsSkill and Drills

Skills and Drills
Burgener Warm-up  (with Bar or PVC)

• Dip + Shrug
• Dip + Shrug + High Pull
• Muscle Snatch
• Lands + Drops (2”, 4”,Full)
• Overhead Squat
• Pressing Snatch Balance
• Back Rack Push Press
• Heaving Snatch Balance
• Snatch Balance
• Hang Squat Snatch

Strength

“High Hang”  Power Snatch

• 7 x 2 @ 65-75% of 1RM Hang Power Snatch

3 Rounds for time:

• 50 Double Unders or 100 Single Unders
• 7 Power Snatch(115/75)
• 50 Abmat Sit-ups
• 4 Pull ups