Warm Up: 5 -7 mins
1 length bear crawl
1 length crab walk
2 cartwheels (try 1 right, 1 left)
2 forward rolls
1 rope climb
Strength:If you have not done this before:
Pushup Test: Warm up with 1 set of max pushups. No Knees allowed on pushups.
Scaling will be with plates/mats.
Set: 3 rounds of 5 to 8 pushups/HSPU's. Rest 2 to 3 mins between sets, and do mobility stretches between sets. If last week was succesful, add one more pushup/hspu per set
10x1 Snatch for max weight
In between sets, accumulate 20 seconds in L-sit/L-tuck/bar hold
Max distance handstand walk or max handstand hold against the wall
Max reps C2B pull-ups without letting go of the bar
8/15/2011 01:38:17 pm
This workout is dope.
8/15/2011 02:01:34 pm
What's extra dope is doing this then powerlifting at 7:30pm. Check it out kids.
8/16/2011 12:40:16 pm
I don't know what dope mean. I guess I'm too old. All I know is after being twisted every which direction, I don't know what end is up. But afterwards I was inspired to dust off the rollerblades. Believe me, the dismounts weren't any prettier on the blades...but it got me thinking. Our gym could really have a awesome roller derby team. Liz, Rae, myself...Our team name could be the Low Center of Gravity Girls as RX. The running with the bulls event is already taken. Maybe we'll host the running with the guys in their red dresses next year??
8/16/2011 04:23:07 pm
hahah nice Shari! Yes, yall would make an awesome team! Good name too!
Comments are closed.
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
Are you visiting from out of town?
Sign our Waiver prior to arriving
Join CrossFit NOLA!
Interested in joining the gym?
New to CrossFit?
All of our new members start with their own private coach!
More info here
Check out the latest Podcast Episode:
Sites We Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog