CrossFit Santa Fe

Tuesday

A) Midline x3 or 15 minutes
4 Turkish get ups 24/16 [each]
200 m DB Farmer carry – Heavy

B) 4 Rounds
12 Chest to bar pull ups
8 Burpees
8 Dumb bell deadlift 45/30
Goals: Long first set on C2B, UB on burpees, Front foot does not move on TGU


Monday

***Weekly Challenge***
Assault bike: 3 Min
30 Sec work 30 sec rest
(Highest total wins, Assault bike only
Must stop bike and reset cal while resting)

A) Snatch Push press +
Snatch Balance
Work up to 85% of 1RM

B) 12 Min
5 Push press 135/75
10 Box jumps 24/20
16 Figure 8 to holds 20/16
Goals: Don’t be a jerker!, UB on figure 8’s


Sunday

Foundations Class

Handstand Push up


Saturday

Partner

1 mile relay run
100 Burpee squats
100 Kettle bell snatches 28/20
100 Single arm OH KB lunges

Goals: Heavier on snatches than before, Stack well on lunges, sprint erg


Friday

A) High hang snatch +
Above knee Snatch
20 minutes to find heavy set

B) 3 Rounds
10 Deadlift 225/155
200 M run
Cal row sprint 12/10
10 Toes to bar

Goals: Sets of 5 on bar at challenging weight, fast runs, UB toes to bar, Sprint pace on rower


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

 


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