Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a-4:15p (OPEN Gym)
No 4:30p Class
CrossFit at 5:30p (Friday Night Lights)
*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work.
Skills and Drills:
WOD: Workout 20.1
10 Rounds for time of:
- 8 Ground-to-Overheads
- 10 Bar-facing Burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes.
MOVEMENT STANDARDS GROUND-TO-OVERHEAD
- Every rep begins with the barbell on the ground.
- Any variation of a snatch or clean and jerk is acceptable.
- Touch and go is permitted, but deliberately bouncing the barbell is not.
- Dropping from overhead is OK, but the bar must settle on the ground before the next rep.THE REP IS CREDITED WHEN:
- The barbell is at full lockout overhead, with the hips, knees, and arms fully extended.
- The barbell is directly over or slightly behind the middle of the body.
- Note: If a split-style lift is used, both feet must be brought back in line to finish the rep.
• If using an empty barbell, or a barbell with smaller- than-standard bumper plates, each rep must begin with the barbell clearly below the knees.
MOVEMENT STANDARDS BAR-FACING BURPEE
- Must use a barbell with 18-inch plates.
- Must be performed perpendicular to and facing the barbell.
• May jump or step back to reach the bottom position.
• Chest and thighs must touch the ground with the head behind the barbell.
• Hands and feet must remain inside the width of the plates.
• Stepping and/or jumping back to the starting position are both permitted.
• The rep is credited when both feet have touched the ground on the opposite side of the barbell.
• No need to land with both feet at the same time.
• Must be perpendicular to and facing the barbell before starting the next rep.
• If a “no rep” is received for any reason, the entire rep must be repeated.
Must jump over the barbell using a two-foot takeoff. Touching the bar, single-legged jumping, or stepping over is not permitted.
- Scaled divisions may step over the bar.