CrossFit Santa Fe

Thursday

A) HSPU
5 x max reps

B) 16 Min
3 wall walks
6 Single arm dumb bell thruster per side 45/30
12 Ball slams


Goals: Short rest between wall walks from start and hold that pace, Unbroken on 6 thrusters each, Catch slams on bounce


Wednesday

A) Tempo squats
5 sets of 5 reps at 5 sec descent
Build only to what feels sexy

Kneeling squat
5 x 15

B) “Annie”
50-40-30-20-10
Dubz
Abmat situps
Goals: Unbroken rope work, Long arms in sit up for leverage, all the abs!


Tuesday

A) Midline
5 sets not for time of:
20 V-Ups
15 Ballistic Crunch holds (hold one second)
20 Second Hollow Hold
20 Second Arch Hold

B) EMOM 6
30 Sec wall balls 20/14
5 Burpees
Rest 4 min
EMOM 6
30 Sec medball cleans 20/14
10 Push ups


Goals: Work hard in first round and maintain numbers, right into burpees and pushups, earn some rest


Monday

***Weekly Challenge***
Run and burpees – For time
Sport: 200/20
Fitness: 100/10


A) Power snatch +
Snatch 15 minutes to find heavy set

B) 4 Rounds
12 Dumbell snatches 70/45
24 Mountain climbers
36 Dubz x 2 singles

Goals: Sets of 6 at challenging weight,
UB mountain climbers dubz/singles


Sunday

Foundational Movement

Sumo Dead lift

 


Saturday

Teams of 6

3 rounds
3 people will complete:
400 M sled pull 150/100
Chest height farmer carry 70/45
While 3 people perform:
EMOM
1 Round of Cindy

Goal: Quick transfers on sled and carry, complete rounds of Cindy efficiently


Friday

A) Power snatch + OHS
15 minutes to find heavy set

B)
30 Wallballs 30/20
20 Hang power snatch 115/75
20 Wallballs
10 Hang power snatch
10 Wallballs
5 Hang power snatch
Goal: Start with moderate rep scheme and stick to it when it gets spicy, Heavier on wallballs than usual


Thursday Bring a FRIEND! :)

A) Midline x3
1 minute hollow to superman
1 minute DB OH sit ups

B) 4 rounds
200 M run
5 Strict pullups
10 Single legged burpees
Goal: Unbroken pullups, 8-9 min


Wednesday

A) Back squat
3 x 10

Max Push ups
3 sets

B) “Wittman”
7 Rounds
15 Power cleans 95/65
15 American kettlebell swings 24/16
15 Box jumps 24/20
Goal: Moderate start, manageable rep sets, good position throughout, Get some!


Tuesday

A) Romwod

B) 10 Min
10 Single arm kettlebell push press 24/16
30 Dubz
14 Single arm front rack kettlebell alternating lunges
Goal: 5 per unbroken on push press, unbroken rope work, tight rack position in lunges


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