CrossFit San Luis Obispo

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

EMOM x 15 MIN

Minute 1: 3 Bar Facing Burpees and 5 Thrusters (95/135)
Click here: to see Thrusters
Minute 2: 3 Bar Facing Burpees and 10 Deadlifts (95/135)
Click here: to see technique Deadlift
Minute 3: 3 Bar Facing Burpees and 5 Jerks (95/135)
Click here: to see Push Jerk
Repeat 5x

If you get caught by the clock you must take the next minute off and rest.

After WOD 5 min Abs

Coached Classes

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

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

WOD: 5 Rounds

• 5 Toes to Bar
  Click here: to see Knees to Elbows / Toes to Bar
• 12 Overhead Squats (95/65)
• Click here: to see overhead squat technique
• 200 meter Run

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a (Open Gym)
• Last Class at 6:30p

Stretch and Warm-Up

Complete as many rounds as possible in 20 minutes of:

• 10 Hand release Push ups
• 20 Kettle Bell Swing (24kg/16kg)
• 30 jumping alternating lunges
• 200 Meter Run

Coached Classes

• 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

5 Minute Jump Rope
10 Pass Throughs
10 Good Mornings
10 Reverse Toe Touches
10 Side to Side
10 Updog into Downdog
10 Side Plank Raises(each side)
10 Plank Push-ups
10 Wide Push-ups
10 Narrow Push-ups

Skills and Drills
Split Jerk Technique

• Set-up
• Landing
• Recovery
  Click here: to see Demo Split Jerk technique

Strength

• Split Jerk 1-1-1-1-1

WOD 5 Rounds for time:

• Run 400m
• 15 Push Press (95/65)

Scale the runs to 500m rows as needed. For the push press scale the weight accordingly.

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a (Open Gym)
• Third 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

10-15 Minutes Spent working on Muscle Up Skill
Click here: to see Muscle up with progression

 WOD For time:

• 1000 meter Row
  then 10 Rounds
• 20 Squats (45/35)
• 20 Sit-ups
• 6 Push ups
• 6 Ring Rows

then 100 Double unders or 500 Single unders

Coached Classes

• 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

• 400 meter run

• 2 Rounds:

• 10 Walking Knee Hug into Lunge Step

• 10 Therapy Squats

• 10 Push-Ups

• 5 Handstand

Skill and Drills

Complete as many rounds as possible in 25 minutes of:

• 10 Pull-Ups
• 3 Deadlifts (275/155)
• 10 Handstand Push-Ups
  Click here: to see Handstand Pushup with Progressions

After WOD 5min Abs

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Mobility

Roll Out:

• Hip Flexors
• IT Bands
• Calves
• Hamstrings

Skill and Drills
2 Rounds:

• 1 min Hollow Body Hold
• 1 min Plank Hold
• 30 sec Side Plank Hold (R)
• 30 sec Side Plank Hold (L)
• Pull ups

For Time:

• 1000m Row
• 25 Abs
• 200 m Run
• Rest 1min
• 750 m Row
• 30 Abs
• 400 m Run
• Rest 1min
• 500m Row
• 35 Abs
• 600m Run
• Rest 1min
• 250m Row
• 40 Abs
• 800m Run