CrossFit San Luis Obispo

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

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

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:

• 50 Wall Ball (20/14)
• 50 Lateral Box Jumps 20/24
  Click here: to see Lateral Box Jumps
• 50 Wall Ball (20/14)

Every 2 Minutes, Stop & Do 5 Burpees

After WOD 5min Abs

Coached Classes

First Class at 7:00a
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• 800m Run
• 10 circle pass throughs
• 10 Lat pull ups
• 20 GHD Sit-ups
• 20 Spidermans to Push up

Skills and Drills

• 5-5-5-5 Clean Pulls
• 3-3-3-3-3-3 Power Cleans

WOD: 5 Minute As Many Reps as Possible:

Burpee to Pull Up to Knees to Elbows (all three equals one rep)

*Pull up is either kipping or strict
If you cannot complete a pull up without a band you will do a Burpee into a JUMPING pull up. Scale the knees to elbows to knee tucks as needed.

Coached Class

First Class at 9:15a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skill and Drills

Split Jerk warm up with a PVC (for beginners) or a bar.

Strength

• 5×3 Split Stance Shoulder Press
• 5×1 Split Jerk

*Getting heavier each set

WOD for time of:

• 9 Deadlifts (275/145)
• 9 Pull-Ups
• 200 Meter run
• 6 Deadlifts
• 6 Pull-Ups
• 200 Meter run
• 3 Deadlifts
• 3 Pull-Ups
• 200 Meter run

After WOD 5min Abs

First Class at 7:00a
Second Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Skills and Drills:

• 30 Strict Pull-ups or Chin-ups
  Advanced athletes complete on the high rings with a false grip.

WOD: 6 rounds of:

• 1 minute of Rowing
• 1 minute of Burpees
• 1 minute of Double-Unders or Single-Unders

1 minute rest and repeat

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

• 500 meter row
• Couch Stretch (1 minute/leg)
  2 Rounds of:
• 15 Push-Ups
• 20 Air Squats
• Clean & Jerk Instruction w/PVC

WOD: 3 rounds for time of:

• 25 GHD sit-ups
• 5 reps (185/105) Clean and Jerks
  Jerk can be push or split
  Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.