Monday, 8/21

Monday, 8/21

I. Warm-up

Coach’s choice

II. Lifting

Back Squat for load:
#1: 1 rep @ 70%
#2: 1 rep @ 77.5%
#3: 3 reps @ 82.5%
#4: 3 reps @ 82.5%
#5: 3 reps @ 82.5%

III. WOD

10 Clean and Jerks (155/105)
change weights
8 Clean and Jerks (185/135)
change weights
6 Clean and Jerks (205/145)
change weights
4 Clean and Jerks (225/155)
change weights
2 Clean and Jerks (245/175)

*From CompTraining

IV. Optional

10 min Kettlebell meditation:
One round of up to to 10 minutes of holding two kettlebells (53/35) in the front rack position. Once you put the kettlebells down you are done. No talking and no walking around.

One minute = 1 rep.

Friday, 8/18

Friday, 8/18

I. Warm-Up

Coach’s Choice

II. Lifting

EMOM 15 – Squat Clean

Squat Clean –

75%x1 5 min EMOM;
80%x1 5 min OTM;
85%x1 5 min EMOM;

If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest. Record three weights used, plus 4th if you go up.

III. WOD

3 Person Chipper
180 Burpees
180 Calorie row
180 Wall-ball shots
180 Calorie row

Only one team member working at a time.

Thursday, 8/17

Thursday, 8/17

I. Warm-Up

Coach’s Choice

II. Lifting

EMOM 15 – Squat Snatch

Squat Snatch –

75%x1 5 min EMOM;
80%x1 5 min OTM;
85%x1 5 min EMOM;

If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest. Record three weights used, plus 4th if you go up.

Compare to 07/19.

III. WOD

Open 14.3

Complete as many reps as possible in 8 minutes of:
135/95 lb. deadlifts, 10 reps
15 box jumps, 24/20-inch

185/135 lb. deadlifts, 15 reps
15 box jumps, 24/20-inch

225/155 lb. deadlifts, 20 reps
15 box jumps, 24/20-inch

275/185 lb. deadlifts, 25 reps
15 box jumps, 24/20-inch

315/205 lb. deadlifts, 30 reps
15 box jumps, 24/20-inch

365/225 lb. deadlifts, 35 reps
15 box jumps, 24/20-inch

IV. Optional

10 Pike Position Rope Ascents for Time*

*Mod: 10 Rope Climbs for Time

Wednesday, 8/16

Wednesday, 8/16

OCTOBER 28!!  That’s the day we’re hosting Kettlebells 4 Kids.  It’s going to be an awesome day complete with workout, Turkish Get-Up competition, costume contest, and much more.  So mark your calendars.  We’ll post more info as the date gets closer.  In the meantime, go get signed up and start raising some $$!

You have the choice of donating or making your own fundraising page here: https://www.classy.org/events/kettlebells4kids-2017/e113446

Either way, make sure to credit CrossFit Santa Barbara!

I. Warm-Up

Coach’s Choice

II. Lifting

Bench Press for load:
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
#6: 3 reps @ 75%
#7: 3 reps @ 75%

III. WOD

For Time:
60 Push-press (135/95)

Starting at 0:00 start death by jumping lunges (1 each leg). The workout continues until you finish the push-press or you can’t complete the interval of jumping lunges within the minute.

IV. Optional

3-Position Clean

Mid-thigh, knee, floor

Tuesday, 8/15

Tuesday, 8/15

I. Warm-up

Coach’s Choice

II. Lifting

Deadlift for load:
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
#6: 3 reps @ 75%
#7: 3 reps @ 75%

III. WOD

For time
800 m run
-then-
5 Rounds
10 Alternating Dumbbell Snatches* (50/30)
10 Burpee box-jump overs (24/20)

Keep your hips down, and don’t hurt your back.

*First modification is Hang dumbbell snatches.

Monday, 8/14

Monday, 8/14

Shout out to our community class over the weekend! From left to right: Levi, Ram, Jade visiting from FL (for the past week), Joachim, Ellyssa from Madison, Will, Lex, and Jon from FL. Hope to see y’all again soon!

Also, our next Fundamental Movements Course begins today! You still have time to sign up!

I. Warm-up

Coach’s choice

II. Lifting

Back squat
7 x 3 @ 75%

III. WOD

“Frankenstein”
For time
50 Double-unders
21 Thrusters (95/65)
21 Pull-ups
75 Double-unders
15 Thrusters (115/85)
15 Chest-to-bar pull-ups
100 Double-unders
9 Thrusters (135/105)
9 Bar muscle-ups

*18 minute time cap

IV. Optional

Plyometric training
EMOM 5
4 box jump overs
24” – 24” – 24” – 24”