Thursday May 15th, 2014

Coached Classes

First Class at 6:30a (Open Gym)
Second Class at 12:00p (Open Gym)
Last Class at 6:30p

Stretch and Warm-Up

  • 500 meter row
  • Couch Stretch (1 minute/leg)

2 Rounds of:

  • 15 Push-Ups
  • 20 Air Squats
  • Clean & Jerk Instruction w/PVC

Strength

  • 2 Position Squat Clean & Jerk – 5×1
    Position 1: Ground , Position 2: Low Hang (top knee)
    Jerk can be push or split
    Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.

Rest 2 minutes between sets

3 rounds for time of:

  • Run 400 meters
  • 20 Clean (115/65)
    Click here: to see The Clean
  • 30 burpees

Tuesday May 13th, 2014

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

Pre-WOD:

3 rounds

  •  Row or Run 200 meter
  •  Handstand Hold 30 sec

WOD: For Time

  • 2,000 meter Row or 1 Mile Run

Then: 10 Rounds:

  • 5 Handstand Push Ups
  • 10 Kettlebell Swings (24kg/16kg)
  • 20 Sit Ups

Monday May 12th, 2014

Coached Classes

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

CrossFit San Luis Obispo WOD:

Warm-Up and Stretch

Strength
Deadlift
Click here: to see Deadlift technique

  • 3 @ 75%
  • 3 @ 85%
  • Max reps @95%

6 rounds for time:

  • 5 Kness to elbows
  • 7 Deadlifts (185/105)
  • 10 Box Jumps (24/20)

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After WOD 5 min Abs

Saturday May 10th, 2014

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Warm up and Stretch

Skills and Drills

  • 5×5 Therapy Squats

Strength

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

5 Rounds For Time Of:

  • 10 Front Squats  (165/105)
  • 15 Push-Ups
  • 200 Meter Run

Friday May 9th, 2014

Coached Classes

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

CrossFit San Luis Obispo WOD:

Stretch and Warm-Up

  • 5-7 minutes – Jump Rope (emphasis on Double Unders)
  • Dynamic Warmup
  • Walking Lunge/Reverse Walking Lunge
  • High Knees/Butt Kickers
  • Inchworm
  • Knee Hugs

Skills and Drills

  • Double Unders!
    Click here: to see Double Unders Explained
  • 10-20-30-40-30-20-10 (unbroken double unders)

WOD: 3 Rounds for Time:

  • Row 500 meters
  • 30 Double Unders or 100 Single Unders
  • 15 Kettlebell Swings (24kg/16kg)
  • Run 200 meters
  • 10 Burpee Box Jumps (24/20)