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

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!!!

Coached Class

First Class at 9:45a

Warm up

400 meter Run
4 Rounds of:

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

Banded Tricep Stretch on Pull-up Bars
Banded Hip Flexor Stretch on bars

Strength
3 Rep Max Front Squat
*Use as many sets as possible to establish a 3 rep max

CrossFit San Luis Obispo WOD:

Every Minute on the Minute for 7 Minutes:

• 3 Front Squats at 80% of established 3 Rep Max of the day
• Russian Kettlebell Swings (65/42)

*Complete 3 Front Squats and for the remainder of the minute complete as many Russian KB Swings as possible.
*Score total numbers of swings

Coached Classes

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

Warm-up

Skills and Drills

5 Rounds For Time:

• 12 Deadlift (225/85)
• 10 Pull-ups
• 12 Clean and Jerk (135/85)
• 20 Knees to elbows

Click here: to see The Clean and Jerk

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Skills and Drills

WOD: 7 Rounds

• 200 meter Row
• 10 Kettlebell Swings (65/45)
• 8 Pull-Ups

Rest 2 Minutes

Coached Classes

• First Class at 7:00a
• Second Class 5:30p
• Last Class at 6:30p (RAMP)*indicates RAMP classes, must call ahead to reserve a sport.

Warm-Up

Skills and Drills

Pre-WOD: Build to a heavy Power Clean

5 Cycles of: 3 AMRAP

• 3 Power Clean (135/85)
• 6 Hand Release Push Ups
• 9 Squats (Air Squats)

Rest 1 minute between AMRAPs

*Each AMRAP starts back at the Power Clean

Click here: to see Power Clean

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

Skills and Drills

For time:

• 50 Box jump (24/20)
• 50 Jumping pull-ups
• 50 Kettlebell swings (35/24)
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, (45/35)
• 50 Back extensions
• 50 Wall ball shots (20/14)
• 50 Burpees
• 50 Double unders

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up

Click here: The Burgener Warm up

Skills and Drills

WOD

“Fran“

21-15-9 reps

•  Thrusters (95/65)
• Pull-ups

Click here: to see Demo WOD “Fran”

Rest  4 Minutes

• Hang Power Snatch 3-3-3-3-3-3 reps

Click here: to see How to Warm up for Snatch