CrossFit Santa Fe

Monday

A) Clean Deadlift + Clean
5 x 3

B) 18-15-12-9-6
Dumbell thrusters 45/30
200 m run
*Run is after each round of thrusters
Goal: 2 sets on each round of thrusters


Sunday

Foundations Movement

Power Snatch

1-2pm

Come learn a new move!


Saturday

Remember, 1PM CrossFit class is canceled today!

 

Partner

25 Min

50 alternating box jumps 24/20
25 Partner clapping pushups
50 Jumping lunges each
100 Scissor kicks each
1500 m row
Scissor kicks are out=1, cross legs=2.
Goal: Long sets on lunges and even split times on row no matter how broken up


Friday

A) Snatch 1 RM

B) 10 min
200 m run
5 Front squats 165/125
10 Dead lifts

Finisher
100 Banded windmils

Goal: Heavy and unbroken front squats, closed or hook grip.


Thursday

Partner

20 Min

200 m single arm overhead Kettle bell walk each 28/20
30 Russian Kettle bell swings
20 Synchronized burpees

Goal: Encourage and challenge your partner


Wednesday

A) Skill work

Primer 3×5 of all movements

B) “Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Goal: Move extremely well


Tuesday

A) Midline
40 T2B
60 Sit ups
80 V twists

B) 4 min
18 Cal row
10 Over rower burpees
Max Power cleans 155/115
rest 4 min
4 min
15 Cal row
8 Over rower burpees
Max power cleans
rest 4 min
4 min
12 Cal row
6 Over rower burpees
Max power cleans


Goal: More reps on each round on barbell.


Monday

***Weekly Challenge***
Sport:Unbroken dubz
Fitness: singles

A) Tall Snatch
3×3
Snatch
2 @ 70%
2@ 80%
1 @ 85%
1 @ 90%

B) 4 Rounds
10 Ab rollouts
15 Bent over rows 95/65
20 Medicine ball cleans 30/20
Goals: Hips stay open on rollouts, heavier than usual on Medball cleans

Finisher
Bent over plate flys
3×20


Sunday

Foundations Class 1-2pm

Thruster


Saturday

Partner

10 min
8 Partner burpee wall balls each 20/14
16 jumping lunges

Rest 5 min

10 min
12 Box jump 24/20
6 Single arm kettle bell swing to push press per arm

Goal: Count reps in first minute and get same in last minute


Free Introductory CrossFit Santa Fe and 10th Planet Jiu Jitsu Classes!

Copyright © 2015 Undisputed • Site by Patrick Iverson