|
Saturday Warm Up: 7 min AMRAP: 400m Run :45 Jump Rope 10 Scap Pull-ups 10 Wall Facing Squats Strength/Skill: 12 min Goal Oriented Activity Time Examples: Double Unders, Handstands, Muscle Ups, Extra Mobility WOD: 3 Rounds for Time with Partner: 25 Strict Pull-ups (split with partner) 50 Double Unders (each) 75 Squats (synchronized with partner) Cool Down: Squat Sequence Day 3 a A. 1:00 Couch Stretch/side B. 5 Side Lying Windmills/side x 2 C. 10 Band Assisted Cossack Squats  Friday Warm Up: 7 min AMRAP: 10 Burpees 10 Pass Throughs 5 Side Lying Windmills/side Strength/Skill: Hang Snatch (any style) 2-2-2-2-2 WOD: 9 min AMRAP: 9 Bar Facing Burpees 6 Hand Stand Push-ups 3 Hang Power Snatch (135/85) Cool Down: Squat Sequence Day 2: A. 1:00 Calf Stretch on Pole (:30 bent knee, :30 straight knee) b B. :90-2:00 Frog Pose c C. 10 90/90 Hip Switches with counter balance  Thursday Warm Up: 7 min AMRAP: 3:00 Row + 10 Banded Good Mornings 10 Cat/Cows 10 Leg Swings Strength/Skill: McGill Big 3 WOD: Heavy Deadlift Day 5-5-5-5-5-5-5 Rest 3:00 between Sets  Wednesday Warm Up: 7 min AMRAP: 100m Jog 50' High Hip Bear Crawl 5 Scap Pull-ups into 5 Kipping Swings 7 Abmat Sit-ups Strength/Skill: Superset A1: 10-12 Dumbbell Side Bends Rest :30 A2 :30 Side Plank/side Rest 1:00 x 4 WOD: 20 min AMRAP: 5 Bar Muscle Ups (10 CTB Pull-ups) 20 Med Ball Sit-ups (20/14) 1:00 Plank on Arms (Front Leaning Rest)  Tuesday Warm Up: 7 min AMRAP: 2:00 Row + :45 Jump Rope 10 Toe Touch Squats 10 Pass Throughs Strength/Skill: Front Squat6-8 x 4 @ or > 70% Rest 3:00 WOD 15 Overhead Squats (115/75) 100 Double Unders 15 Overhead Squats 30 cal Row 15 Overhead Squats Cool Down: Squat Sequence Day 1: A.1:00 Banded Ankle Dorsiflexion/side B. 1:00 Pigeon/side c C. 3:00 Passive sSquat  Monday Warm Up: 400m Run + 10 Leg Swings 10 Steps Walking Groiner 20 Steps Heel/Toe Walk 20 Steps Walking Ankle Cradle + Dynamic Movement (coach's choice) WOD: For Time: 1 mile Run Rest 3:00 1200m Run Rest 2:00 800m Run Rest 1:00 400m Run  Saturday Warm Up: 7 min AMRAP: 10 Box Jumps 25' Duck Walk 10 Pass Throughs 10 Dumbbell Side Bends Strength/Skill: Box Jump Fun Time Build to a high box jump WOD: 15 min AMRAP: 5 Dumbbell Push Jerks (50/35) 7 Box Jumps (30"/24") *Alternate full rounds with partner, resting partner holds suitcase carry with KB (32/24)  Friday Warm Up: 7 min AMRAP: 2:00 Row Then 5 yoga Push-ups 5 Scorpions/side 10 Band Distracted Lunge/ leg Strength/Skill: Bench Press 10-8-6-4-2 WOD: For Time : 3 Rounds: 8 Squat Cleans (135/95) 16 HR Push-ups Rest exactly 3:00 3 Rounds: 4 Squat Cleans (185/125) 16 HR Push-ups Cool Down: Squat Sequence Day 3: A. 1:00 Couch Stretch/side B. 5 Side lying Windmills/side x 2 C. 10 Band Assisted Cossack Squats  Thursday Warm Up: 7 min AMRAP: :45 Jump Rope 10 Leg Swings 5 Scap Pull-ups into 5 Kipping Swings 10 Ring Rows Strength/Skill: Pull-up Cluster 3.3.3 x 4 @ wide, regular, supinated Rest :10/2:00 WOD: 9 min AMRAP: 40 Double Unders 8 Renegade Row Left Arm (50/35) 16 TTB 8 Renegade Row Right Arm Cool Down: 1:00 Lax Ball in Bottom of Foot 1:00 Lax Ball in Hamstring on High Box  Wednesday Warm Up: 7 min AMRAP: 100m Run 5 Toe Touch Squats 10 Barbell Strict Press with :10 Hold in Last Rep 5 Side Lying Windmills/side Strength/Skill: Front Squat 10-12 x 3 @ or > 65% WOD: 50 Wall Ball Shots (20/14) 25 Push Jerks (155/105) 50 Wall Ball Shots Cool Down: Squat Sequence Day 2: A. 1:00 Calf Stretch on Pole (:30 bent knee, :30 straight knee) B. :90-2:00 Frog Pose C. 10 90/90 Hip Switches with Counter Balance  |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe 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 VisitPre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Archives
September 2022
Categories
All
|
||
RSS Feed