CrossFit Santa Fe

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


Wednesday

A) Bent knee press to handstand
4×5

B) 4 Rounds

3 Wall walks
6 Bar muscle ups
12 Vups
24 Superman rocks


Tuesday

A)” Mini Helton”

3 Rounds

400 M run
30 DB squat cleans 50/35
30 Burpees


Monday

***Weekly Challenge***
Max unbroken HSPU – sport
Max pike push ups from floor to abmat – fitness

A) 500m Sandbag Carry

B) 10 Min

15 Med ball oh abmat sit ups
15 Hang power cleans

Sport 25/16 WB, 115/85 Clean

Fitness 20/14 WB, 95/65 Clean


Saturday

Partner

1000 m farmer carry wtih heavy KB,DB or farmer handles 100/60 per arm, rest 5 min then perform penalty for time.
Penalty for setting down each time is 10 Deadlifts and 10 chest to bar pull ups each. Done at finish of 1000 m carry after 5 min rest. 15 deads for farmer handle groups. Score is weight for carry then reps and time for penalty reps. Ladies with ladies and guys with guys of similiar strength.
*DO NOT drop weights, set them down softly.


Friday

A) Hang Clean + clean
6 sets – Build to heavy

B) “+1”

18 Min
Start at 5 reps and add a rep for each round
5 Hspu
5 KB snatch per arm 24/20
5 Cal Row


Thursday

A) Max effort 500m row

B) EMOM 14 min
1. 15 hollow rocks
2. 12 Bar touch burpees


Wednesday

A) Medicine ball pike to leg raise
3×10, 1=1

B) “Fran”
21-15-9
Thrusters 95/65
Pull ups


Tuesday

A) Bench press – close grip
3×3@ 80%

B) 4 Rounds
200 M run
8 High box jump 30/24
16 Figure 8 to holds 20/16
24 Dubz


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