Coached Classes
First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p
Warm-Up and Stretch
- Roll Out
- Bands
- Quads
- Calves
- Low Back
- Hips
- Couch Stretch 1-2 minutes per leg
Dynamic Moving Warm-up
Skill and Drills
Squat Clean Progressions w/Bar:
Go through each progression 2-3 X
Basic dip/shrug, then dip/high pull, then muscle clean from position 1.
- Position 1Clean (full squat)
- Position 1(Power Position) Power Clean + Front Squat
- Position 2 (Knee caps/slightly below) Pull into Position 1 (slight pause) + Squat Clean
- Position 2 Pull into Position 1 (no pause) + Squat Clean
- Position 3 (ground) pause at position 2, pull into position 1(slight pause), then Squat Clean
- Position 3 Squat Clean (bring it all together, no pauses, full Squat)
CrossFit San Luis Obispo WOD:
For Time:
- 10 Cleans (95/65)
- 40 Double Unders or 80 Single Unders
- 50 Abmat Sit-Ups
- 8 Cleans (115/75)
- 30 Double Unders or 60 Single Unders
- 40 Abmat Sit-Ups
- 6 Cleans (135/95)
- 20 Double Unders or 40 Single Unders
- 30 Abmat Sit-Ups
- 4 Cleans (155/105)
- 20 Double Unders or 40 Single Unders
- 20 Abmat Sit-Ups
- 2 Cleans (175/115)
- 20 Double Unders or 40 Single Unders
- 10 Abmat Sit-Ups
- 200 Flutter Kicks