CrossFit Santa Fe

Saturday

Duke City Conquest Competitors  

Day one!

WOD 1

Ginger and Spice (Jen and Ivonne) – 8am

Nice Butts (Meredith and Jackie) – 8:15am

Old, Bald and JACKED (Nick and Michael) – 11am

Coach Lorenzo – 11:30

Jacquaan – 11 or 11:30

WOD 2

Ginger and Spice (Jen and Ivonne) – 12:25pm Tentatively 

Nice Butts (Meredith and Jackie) – 12:40pm

Old, Bald and JACKED (Nick and Michael) -3:20pm

Coach Lorenzo  – 3:50pm

Jacquaan  – 3:35 or 3:50pm

Come support your community!

Workout

Partner

Buy in
Sprint row 1400 M
50 Toes to bar
40 burpees
30 Sandbag cleans 100/60
40 Burpees
50 Toes to bar
Buy out
Sprint row 1400 M
*Toes to bar can only be performed while sandbag is held at chest height.


Friday

A) Clean + Hang Clean
4×2 @ 80%

B) 6 rounds

5 Hang clean to push jerk 135/95
15 Box jumps 24/20


Thursday

A) Kneeling barbell strict press
4×6 build to heavy

B) 12 Min

10 Cal Row
15 Abmat situps
20 Bird pickers
25 Mountain Climbers


Wednesday

A)

B) “Nancy”

5 Rounds

400 M run
15 Overhead squats 95/65


Tuesday

A) Single arm kettle bell farmer carry heavy

100m x4

B) EMOM 14 Min

1. 15 Butterfly pull ups
2. 3 Turkish get ups 24/16

*Carry is for quality, looking for upright, no lean, posture. Midline stable.


Monday

***Weekly Challenge***
50 Thrusters 95/65 Sport
50 Thrusters Bar Fitness

A) Clean Complex
Clean + Push Jerk + Split jerk
4×3 @ 75%

B) 4 Rounds

10 Dumb bell burpee box step overs S-24″/20″,45/25, F-18″/12″,30/20
20 Dubz
1 Min plank

 

S: Sport

F: Fitness


Saturday

Partner

EMOM 24
Max reps
1. Over head DB single arm lunges 70/45
2. Deadlift 135/105
3. Rest


Friday

A) 3 position Clean
4×2@75%

B) 18-15-12-9
Med ball cleans – 30/20
Toes to bar
Clapping pushups


Thursday

Ascending Ladder by 3’s for 10 Minutes
RKS
Goblet Squat
Sit up
Rest 1 Minute

Core training

Core Training
3 Rounds for Quality
20 Heel Touches
20 Single Leg V-ups
20 Side Plank Hip Lifts (10 each side)


Thursday

A) Max strict pullups
x4

B) Partner 16 Min

Cal row
10 Push press 115/85
10 Lateral burpees over bar


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