Crossfit Santa Cruz Central

Today’s workout reminded me of the Norwegian 4x4.
If you haven’t heard of it, it’s an interval workout developed by the Norwegian University of Science and Technology that is designed to improve your VO2 max. The workout consists of 4 intervals of 4 minutes of high intensity effort (85-95% of your max heart rate) followed by 3 minutes of active recovery. Depending on your partner and how many rounds you got, you probably did something very close to this!

Workout (for Sunday 6/7):

GRUNT!!

https://www.crossfitsantacruzcentral.com/home/2026/6/6/4x4

4x4 — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA Today’s workout reminded me of the Norwegian 4x4. If you haven’t heard of it, it’s an interval workout developed by the Norwegian University of Science and Technology that is designed to improve your VO2 max. The workout consists of 4 intervals of 4 minutes of high intensity effort (85-95% of ...

While touch and go reps can be quite a bit more taxing cardiovasculary, many of us will actually stay in a better position when we touch and go. Today was about maintaining the tension and positioning we employ with the touch and go but killing the momentum we get when we use it. How’d you like it?

Workout (for Saturday 6/6):

Teams of Two:
35 Minute Clock
Partner 1:
15 Wall Balls
10 Burpee Box Jump Overs
15 Hang Power Cleans (95/65 #)
10 Toes to Bar
while Partner 2:
Accumulates Calories on a rower or bike
Switch when Partner 1 completes the work

https://www.crossfitsantacruzcentral.com/home/2026/6/5/touch-and-not-go

Touch and Not Go — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA While touch and go reps can be quite a bit more taxing cardiovasculary, many of us will actually stay in a better position when we touch and go. Today was about maintaining the tension and positioning we employ with the touch and go but killing the momentum we get when we use it. How’d you like it...

https://www.crossfitsantacruzcentral.com/home/2026/6/4/more-tries

More Tries — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA Week two of tri-podding.

Today’s hour had a great contrast of some lighter Olympic lifting skill work and then some heavy grunt work. (If you liked the heavy grunt work, don’t forget about Grunt on Sundays).
Sometimes it’s nice to not worry about a time or score and just do some hard a$$ work!

Workout (for Thursday 6/4):

Strict Handstand Push Up work

Teams of Two:
20 Minute AMRAP:
20 Pull Ups
30 Deficit Push Ups or HSPU (20)
40 Box Jump Overs
50 Sit Ups
100 Double Unders
200m Run (together)

https://www.crossfitsantacruzcentral.com/home/2026/6/3/contrast

Contrast — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA Today’s hour had a great contrast of some lighter Olympic lifting skill work and then some heavy grunt work. (If you liked the heavy grunt work, don’t forget about Grunt on Sundays). Sometimes it’s nice to not worry about a time or score and just do some hard a$$ work!

https://www.crossfitsantacruzcentral.com/home/2026/6/2/back-on-top

Back On Top — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA For some of us the bar muscle up can be elusive. One day we have them, the next day we don’t. There is a lot of technique, not just strength, in the kipping bar muscle up. Today was one of those “on” days for Angelo. He got one on his first attempt and then was holding doubles the whole workou...