Blog Archives - CrossFit NOLA

210128

1/27/2021

Thursday

Food for Thought:
This or That Thursday
Healthy Carbohydrate source Preference:
Rice or Quinoa?

Warm Up:
400m Run
10 Banded Good Mornings
Scap Pull-ups
McGill Big 3

Strength/Skill:
Clean Pull + Box Jump (2+4) x 5

WOD:
21-15-9
Strict Pull-up
Deadlift (185/125)
*9 min Cap

Cool Down:
1:00 Hamstring Stretch
10 Posterior Pelvic Tilts

210127

1/26/2021

Wednesday

Food for Thought:
Wellness Wednesday
Healthy Carbohydrates:
Oats, Fruits and Veggies, Whole Grains, Beans and Lentils, Brown Rice, Quinoa

Warm Up:
Tabata Jump Rope
10 Narrowing Stance Air Squats
10 90/90 Scorpions
10 Scap Push-ups

Strength/Skill:
Cose Grip Bench Press 5-5-5-5-5

WOD:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerk, 5/arm (50/35)
100 Double Unders
50 Pistols
100 Double Unders
*11 min Cap

Cool Down:
2:00 Soft Tissue Lower Leg
1:00 90/90 Pec Stretch

210126

1/25/2021

Tuesday

Food for Thought:
Talk about It Tuesday
Whats a healthy carbohydrate that you use as a snack?

Warm Up:
Coach Led Dynamic Oly Warm Up

Strength/Skill:
Back Squat
5 Reps x 5 Sets @80% of 1RM

WOD:
7 min AMRAP:
3 Cleans, any style (225/155)
5 Box Jumps (30"/24")

Cool Down:
5:00 Soft Tissue Work in Quads/Hips

210125

1/24/2021

Monday

Food for Thought:
Motivation Monday
Carbs can be cool! Carbohydrates play an important role in our key bodily functions including brain function, nutrient absorption, and recovery.

Warm Up:
400m Run
+ 10 Pass Throughs
5 Yoga Push-ups
1 Wall Walk with :10 Nose and Toes

Strength/Skill:
Push Press + Push Jerk Complex (2+1) x 5

WOD:
400m Run
20 Strict HSPU
400m Run
20 Kipping HSPU
400m Run
20 Push Press (115/75)
*15 min Cap

Cool Down:
2:00 Prayer PNF
10 Side Lying Windmills

210123

1/22/2021

Saturday

Food for Thought:
Ice Breaker Saturday
What was the last book, article, or podcast you read/listed to related to health?

Warm Up:
Tabata Jump Rope
+ 10 Pass Throughs
10 90/90 Scorpions
10 Quad Thoracic Rotations

Strength/Skill:
Power Snatch + Overhead Squat + Squat Snatch (1+1+1) x 6

WOD:
3 Rounds:
10 OHS (135/95)
50 Double Unders
*7 min Cap

Cool Down:
4:00 Soft Tissue Work (foot and lower leg)

210122

1/21/2021

Friday

Warm Up:
400m Run
+ 10 Reverse Lunge with Diagonal Stretch
10 Yoga Push-ups
10 Steps/direction of Lateral Moving Plank

Strength/Skill:
Floor Press
6-8 Reps x 4 Sets

WOD:
12 min AMRAP:
200m Run
50' Dumbbell Walking Lunge (2 dumbbells racked)
12 Double Dumbbell Shoulder to OH (50/35)

Cool Down:
2:00 Band Distracted Couch Stretch
2:00 Foam Roll Quads

210121

1/20/2021

Thursday

Warm Up:
4:00 Row Drills
+ 10 Leg Swings
:20 Dead Hang

Strength/Skill:
3 Sets:
10 90/90 Hip Switches
:30 Lizard Pose/side

WOD:
Row Intervals
5 Rounds (25:00 Clock):
Row :50/Rest :10,
Row :40/Rest :20
Row :30/Rest :30
Row :20/Rest :40
Row :10/Rest :50

Cool Down:
2:00 Soft Tissue Forearm
2:00 Frog Pose

210120

1/19/2021

Wednesday

Warm Up:
Tabata Jump Rope
+ 10 Toe Touch Squats
10 Side Lying Windmill
10 Quad Scap Push-ups

Strength/Skill:
Back Squat
10 Reps x 3 Sets @ 70% of 1RM

WOD:
15 min AMRAP:
20 Push-ups
50 Air Squats

Cool Down:
2:00 Couch Stretch
90/90 Pec Stretch

210119

1/18/2021

Tuesday

Warm Up:
400m Run
+ 10 Shoulder Extension Pulls
5/5 Scap Pull-ups + Kipping Swings
5 Barbell Strict Press with :10 Hold on Last Rep

Strength/Skill:
Strict Press
5-5-5-5-5+ (build in load and AMRAP last set)
*12 min Cap

WOD:
30 Muscle Ups for Time/50 Burpee Pull-ups

Cool Down:
Soft Tissue Work in the Shoulder, Trap, Pec, Upper Back 4-6 min

210118

1/17/2021

Monday

Warm Up:
Coach Led Dynamic Oly Warm Up

Strength/Skill:
Build to a heavy Snatch (power or squat)

WOD:
"Randy"
For Time:
75 Power Snatch (75/55)

Cool Down:
2:00 Banded Diagonal Pec Stretch
2:00 Pigeon Pose