CrossFit Santa Fe

Saturday

Partner
20 Min
1-2-3-4-5-6-7-8-9-10 Each
Air squats
Pushups
Hollow rocks


Pullups
Goals: Unbroken on all sets!!


Friday

A) Clean
2 x 3 @ 70%
2 x 3 @ 80%
1 x 2 @ 90%

EMOM 16
1. 3 Clean 185/135
2. 12 Toes to bar
Goal: Go heavy, One clean every 20 sec


Thursday

A) Weighted Push up
10 x 2
Use heavy weight across all sets

B) 18 Min
Cal Row 14/12
10 Ring pushups
20 Ball slams
8 Roll to candle stick

Goal: Sprint row, UB pushups, Challenge candlestick movement


Wednesday

A) Deadlift 1RM

B) 10 Min
5 Deadlift 95/65
7 Power snatch
5 Overhead squat

Goal: Last snatch into unbroken squats, Smooth transitions, short rests


Tuesday

A) Midline
100 Sit ups
90 DB Side bends (total)

B) 4 Rounds
2 Min single under
15 Butterfly pullups
14 Pistol squats
20 V ups

Goals: UB sets on all movements!!!


Monday

***Weekly Challenge***
Sport: 2 Min max Box Jumps 24/20
Fitness 2 Min max Box jumps 18/12


A) Jerk
2 x 2 @ 70%
2 x 2 @ 80%
1 x 2 @ 90%

B) 20 Min cap
100 Push press 75/55
100 Hang power cleans
EMOM
4 Lateral burpees over bar

Goal: Burpees UB, Crisp clean movement with light barbell.


Saturday

Partner
25 Min

Partner A:
400 M run
While
Partner B:
AMRAP
12 Single arm DB lunges 70/45
12 Single arm/leg DB deadlift
Then switch
30 Medicine ball pass situps (Together)
Repeat

Goals: 2:30 laps,Heavy, steady pace on AMRAP


Friday

A) High hang clean + Above knee + JOF (Just off floor) Clean
2 + 1 + 1 x 3 @ 70%
2 + 1 + 1 x 2 @ 80%

B) “Toes to Grace”
25 Toes to bar
10 Power clean and jerks 155/115
20 Dubz
8 Power clean and jerks
40 Dubz
6 Power clean and jerks
60 Dubz
4 Power clean and jerks
80 Dubz
2 Power clean and jerks
100 Dubz
25 Toes to bar
Goals: UB on Dubz, Touch and go on top of each set for at least 2 reps


Thursday

A) ROMWOD

B) Teams of 4
4 Rounds
1 Min Bike/Ski/Row
1 Min Abmat situps
1 Min Strict pullups
1 Min Airsquats
1 Min rest

Goals: Steady pace, 140 BPM heart rate, personal best movement in all rounds.


Wednesday

A) Good mornings
4 x 15
Use moderate/heavy weight across all sets

B)
Part 1
2000 M row
3 min rest
Part 2
10 Min
5 Dumbell Thruster 45/30
7 Burpees
9 Dumbell deadlift
Goals: 8 min or less on row, UB on thrusters throughout


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