CrossFit San Luis Obispo

Coached Classes

• First Class at 7:00a
• Second Class at 5:30p
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up

200 meter Run
4 Rounds of:

• 5 Push ups
• 10 Sit ups
• 15 Air Squats

“Wilson”
WOD 30min AMRAP:

• 400 meter run with Med Ball (20/14)
• 10 Wall Ball (20/14)
• 20 Med Ball Cleans (20/14)
• 30 lateral hops over the ball
  Click here: to see Demo Lateral hops over the ball.
• 20 Russian twist with Med Ball (20/14)
• 10 Jumping squats (butt must touch the ball)
  Click here: to see Demo Jumping squats.

Coached Class

First Class at 9:45a (OPEN)

Warm up
400 meter Run

4 Rounds of:

• 5 Push ups
• 10 Sit ups
• 15 Air Squats

Strength:
Press

• 5×5

Conditioning:
12 minute AMRAP of:

• 30 Wallball shots (20/14)
• 20 KB Swings, heavy
• 10 Toes to Bar

Coached Classes

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

Warm-up

Skills and Drills

3 rounds of 1minute  Handstand Hold

Click here: to see Demo Overhead Squats

“Nancy”

5 Rounds for time:

• Run 400m
• 15 Overhead Squats (95/65)

Scale the OHS weight accordingly. INT. (75/55), BEG. (45/35). If needed scale the runs to 500m rows. If you cannot stabilize the bar in the overhead potion change the squats to a back squat. 

Tanya working on her Overhead Squat!!!

Happy Thanksgiving :)! REST DAY!!!

Coached Classes

• First Class at 7:00a (only class for Wednesday)

Warm-Up

• Row 500m
• 20 Leg Swings
• 20 Side to Side Leg Swings
  Click here: to see Demo Leg Swings and Side to Side Leg Swings.
• 10 Spidermans
• 20 Abs

3x:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Skill and Drills

WOD: 3 Rounds for time:

• 50 Box Jumps (24/20)
• 2 “15 feet Rope Climb
• 50 Jumping Pull-ups

Scale the box jump height accordingly. If needed move to step-ups. If you cannot complete rope climbs sub 20 strict pull-ups or 20 band strict pull-ups.  Measure the jumping pull-ups so that you have a slight bent in your elbows at the standing position.

Coached Classes

• First Class at 6:30a (Open Gym)
• Second Class at 11:30a
• Third Class at 6:30p
• Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
  spot.

Warm-Up

• 400 Meter Run
• 10 Walkouts
• 20 GHD Hip Extensions
  Click here: to see Demo Hip Extension
• 20 Alternating Jackknives
  Click here: to see Demo Alternating Jackknives
• 20 Deadlifts w/Bar

WOD: 5 rounds for time of:

• Run 400 meters
• 21 reps (185/105) Deadlifts

Click here: to see the Demo of the WOD

Coached Classes

• First Class at 7:00a
• Second Class at 5:30p
• Last Class at 6:30p

CrossFit San Luis Obispo WOD:

Warm-Up

4 Rounds:

• 200m Run
• 10 Sit-ups
• 15 Air Squats
• 3 Pull-ups (Strict)
• 3 Ring Dips

Skill and Drills

Snatch Warm-Up / Progressions

 Click here: The Burgener Warm up

WOD

3 Position Snatch (For Max Load)

Perform 3 Snatches at each position without dropping the barbell between positions:

Position 1:  Hi-Hang (Hip Crease)

Position 2: Top Knee (1-2″ above knee caps)

Position 3: Ground

*Rest 1-2 minutes between efforts

This is one of the best drills in the form of a barbell complex to help reinforce the proper positions the barbell must come in contact with during the snatch.  Once you become competent in hitting these positions, your ability to move more weight will increase because you are keeping the barbell in an efficient path, the path of least resistance.  Try to take this concept into mind when going through this complex today…HIT THOSE POSITIONS!!!