CrossFit Santa Fe

Friday

A) Snatch 1 RM

B) 10 min
200 m run
5 Front squats 165/125
10 Dead lifts

Finisher
100 Banded windmils

Goal: Heavy and unbroken front squats, closed or hook grip.


Thursday

Partner

20 Min

200 m single arm overhead Kettle bell walk each 28/20
30 Russian Kettle bell swings
20 Synchronized burpees

Goal: Encourage and challenge your partner


Wednesday

A) Skill work

Primer 3×5 of all movements

B) “Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Goal: Move extremely well


Tuesday

A) Midline
40 T2B
60 Sit ups
80 V twists

B) 4 min
18 Cal row
10 Over rower burpees
Max Power cleans 155/115
rest 4 min
4 min
15 Cal row
8 Over rower burpees
Max power cleans
rest 4 min
4 min
12 Cal row
6 Over rower burpees
Max power cleans


Goal: More reps on each round on barbell.


Monday

***Weekly Challenge***
Sport:Unbroken dubz
Fitness: singles

A) Tall Snatch
3×3
Snatch
2 @ 70%
2@ 80%
1 @ 85%
1 @ 90%

B) 4 Rounds
10 Ab rollouts
15 Bent over rows 95/65
20 Medicine ball cleans 30/20
Goals: Hips stay open on rollouts, heavier than usual on Medball cleans

Finisher
Bent over plate flys
3×20


Sunday

Foundations Class 1-2pm

Thruster


Saturday

Partner

10 min
8 Partner burpee wall balls each 20/14
16 jumping lunges

Rest 5 min

10 min
12 Box jump 24/20
6 Single arm kettle bell swing to push press per arm

Goal: Count reps in first minute and get same in last minute


Friday

A) Snatch Deadlift +2 sec Pause
above knee + Snatch
5 x 3 (above is 3 reps)

B)
EMOM 14
1: 45 sec of Dubz/singles
2: 6 Hang power snatch 115/75

Finisher
75 Banded good mornings
75 Banded windmills

Goal: Unbroken on jump rope, Weight that challenges but can be done


Thursday

A) Weighted “Chin” up
4×8
Banded row
3×30

B)
12 min
3 Dumbbell deadlift 50/30 into
4 Dumbbell hang power clean
4 Single arm dumbbell overhead squat
3 Single arm Dumbbell power jerk per

Goal: Dumbbell cycling: deadlifts into power cleans, overhead squat into power jerk


Wednesday

B) “Adrian”

7 Rounds
3 Forward rolls
5 Wall walks
7 Toes to bar
9 Box jumps 30″/24″
Goal: Controlled exit from roll, solid core on wall walks


Free Introductory CrossFit Santa Fe and 10th Planet Jiu Jitsu Classes!

Copyright © 2015 Undisputed • Site by Patrick Iverson