Wednesday
Locomotion Warm Up: 1. High Hip Bear Crawl 2. Crab Walk 3. Walking Samson Stretch 4. Inchworm 5. Walking Groiner with Sky Reach WOD: Deadlift (hand release) 5-5-5-5-5 Bench Press 5-5-5-5-5 Cool Down: :20-:30 Hang (wide/neutral/together/supinated) Rest as needed Tuesday
Warm Up: 400m Run + 10 Yoga Push-ups 10 Scap Pull-ups 10 Ankle Biased Split Squats Strength/Skill: Plyometric Drills A. Single Leg Line Hops:15/:30 x 8 (4 directions) B. :15 Iso Goblet Front Foot Split Elevated Split Squat into 3 Scissor Jumps/leg Rest :30 between Legs x 3 WOD: 10 Wall Walks 20 Strict Pull-ups 30 Alternating Pistols 40 Ball Slams (30/20) 30 Pistols 20 Strict Pull-ups 10 Wall Walks 20 mon Cap Cool Down: 1:30 Pigeon Pose/side 1:30 Frog Pose Monday
Warm Up: 20 Easy Burpees + 10 Banded Good Mornings 10 Banded Side Steps 10 Banded Pass Throughs Strength/Skill: Power Snatch + Power Clean and Push Jerk (1+2) x 5 WOD: 6 min AMRAP: 5 Power Snatches (135/95) 5 Power Clean and Push Jerks (135/95) Cool Down: Sotts Press Progression #2 10 Heel Elevated Assisted Single Arm Dumbbell Press from Squat + 2:00 PNF Loaded Prayer Stretch Saturday
Warm Up: Tabata Jump Rope + 10 Pass Throughs 10 Cossack Squats 10 Wall Assisted Thoracic Extension Strength/Skill: Handstand Push-up EMOM 1-3 Reps x 10 min WOD: 80 Double Unders 40 Dumbbell Squats (35s/25s) 20 Dumbbell Z-presses 70 DUs 30 DB Squats 15 DB Z-presses 60 DUs 20 DB Squats 10 DB Z-presses 50 DUs 10 DB Squats 5 DB Z-presses 14 min Cap Cool Down: 1:30 Pigeon Pose/side 1:30 Frog Pose Friday
WOD: 23.2A AMRAP in 15 min: 5 Burpee Pull-Ups* 10 Shuttle Runs *Add 5 Burpee Pull-Ups after each round Immediately followed by 23.2B 5 min to Establish: 1 Rep Max Thruster Thursday
Warm Up: 400m Run + 10 Walking Hamstring Scoop into Plantar Flexion 10 Straddle Stance Inchworms 10 Glute Bridges Strength/Skill: 2-3 Rounds: A1. 10-15 Side Plank Reach Throughs/side Rest :30 A2. 10-15 Dumbbell Side Bends/side Rest :30 10 min Cap WOD: 3 Rounds for Time: 800m Run 50 Russian KBS (16/12) 50 Abmat Sit-ups 33 min Cap Cool Down: :20-:30 Dead Hang (wide / neutral / together / supinated) Rest as needed Wednesday
Warm Up: 3:00 Row + 10 Toe Touch with Sky Reach 10 90/90 Hip Switches 10 Side Lying Windmills Strength/Skill: Snatch Grip Deadlift + Power Snatch at High Hang + Power Snatch at Knee + Overhead Squat (1+1+1+2) x 4-5 WOD: 18 min AMRAP: 18 cal Row 12 Push-ups 6 Dumbbell Hang Squat Snatches (50/35) Cool Down; Sotts Press Progression #1 10 Heel Elevated Assisted Single Arm KB Press from Squat + 1:00 Wrist Extension Stretch Monday
Warm Up: 20 Easy Burpees + 10 Banded Good Mornings 10 Banded Side Steps 10 Yoga Push-ups Strength/Skill: DT Complex Deadlift + Hang Power Clean + Push Jerk (3+2+1) x 5 WOD: 10 min AMRAP: 5 DT Complexes (115/75) 15 Box Jump Overs (30/24) Cool Down: Sotts Press Progression #1 10 Heel Elevated Assisted Single Arm KB Press from Squat + 1:30 Couch Stretch/side Saturday
Warm Up: 400m Run + 10 Med Ball Squat Bow to Extension 2 Rope Pull to Stand 10 Thoracic Rotations Strength/Skill: Power Clean + Squat Clean + Front Squat (1+1+2) 3-4 Warm up for WOD WOD: 10 Synchro Front Squats (165/110) 10 Rope Climbs (shared) 10 Synchro Front Squats 8 Rope Climbs (shared) 10 Synchro Front Squats 6 Rope Climbs (shared) 10 Synchro Front Squats 4 Rope Climbs (shared) 10 Synchro Front Squats 2 Rope Climbs (shared) 22 min Cap Cool Down: Sotts Press Progression #1 10 Heel Elevated Assisted Single Arm KB Press from Squat + 1:00 Wrist Extension Stretch |
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