CrossFit Santa Fe

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


Tuesday

A) Midline x 3
30 DB Side bends
30 sec L holds
30 Superman Pumps

B) Partner Load and squat
2 rounds


6 min Amrap
3 Stone load [each] 175/130
6 Yoke squats [each] 350/295

rest 6 min


Monday

***Weekly Challenge***
Max Hollow hold
Sport: extended legs/arms
Fitness: Hips 2 feet from wall, feet within 4 inches of wall/arms extended

A) 3 Power Jerk + 3 Jerk
7 Sets of find heavy complex

B) 5 Rounds
8 Hang power clean 155/115
8 Alternating lunge to box jump 24/20
12 Hollow rocks
Goals: UB on PC’s, Rhythm/position on L to BJ


Saturday

Partner

125 Wallballs
60 Toes to Kettle bell
125 Box Jumps
Penalty: The top of every min equals 10 sec of sprint work at end of wod, 20 min = 200 seconds of sprint time

Goals: Be fast!!! Help with penalties


Friday

A) Clean & Jerk
15 Min to build to heavy
double.

B) Time Vs. Task
5 Min
6 Power clean 135/105
15 Air squats
10 Abmat situps
5 Min rest
Repeat score for time
Goals: Chase/challenge bar, UB on squats and pushups, Under 5 min for part 2


Thursday

A) ROMWOD
10min

B)10 min
KB Komplex
3 on one side then 3 other
Snatch-Power clean-Thruster x 2 24/20
30 Mountain climbers

Goals: UB on complex for 3’s each side through whole WOD.


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