|
Friday
Video Demonstration Warm Up: 6 min AMRAP: 25 Jumping Jacks 10 Yoga Pushups 30' Walking Groiner 30' High Hip Bear Crawl 5 Tuck Jumps Strength/Skill: 2 Rounds: :15-:20 Frog Stand 10 Pass Throughs :15-:20 Head Stand 2-5 Wall Facing or Pike HSPU WOD: 12 min AMRAP: 8 Dumbbell Hang Clean and Jerk 6 Hurdle Jumps (30"/24") 4 Wall Climbs/Strict HSPU Cool Down: Lax Ball Rhomboid 1:00/side Prayer Stretch 1:00 Couch Stretch 1:00/side Thursday
Video Demonstation Warm Up: 400m Jog + 10 Leg Swings 10 Lunge with Twist 20 Steps Heel-Toe Walk 20 Steps Walking RDL Strength/Skill: A. McGill Big 3 B. 1:00 Dead Bug Combos C. 10 Glute Bridges with Eccentric Hamstring Slide WOD: 4 mile Ruck or Unloaded Walk Cool Down: Self Guided Wednesday
Video Demonstration Warm Up: 6 min: :45 Jump Rope 5 Ankle Biased Split Squats 6-8 Sit-ups (new standard) 10 Leg Swings Strength/Skill: A. 5 Narrowing Stance Squats B. Step Downs from Box 5/leg C. Deck Squats or Single Leg Deck Squats x 2 WOD: Orphan Annie 50-40-30-20-10 Double Under Sit-up 4-8-12-16-20 Pistols after Each Round Cool Down: 2 Rounds: Cobra Pose 1:00 Foot Smash 1:00 1:00 Loaded Dorsiflexion Stretch Tuesday
Video Demonstration Warm Up: 6 min: 10 Toe Touch Squats 10 PVC or Broom Stick Good Mornings 10 Scorpions 10 Step Back Lunge with Diagonal Stretch Strength/Skill: 8-10 minutes Clean Practice WOD: 24-21-18-15-12-9-6-3 Med Ball/Single Dumbbell/Empty Barbell Cleans from Below the Knee Push-up Cool Down: 2 Rounds: Pigeon Pose 1:00/side , 10 Supine Pelvic Tilts 90/90 Pec 1:00/side Monday
Video Demonstation Warm Up: 400m Jog A. Two foot hop to stride B. Pendulum swing to stride C. High pull to stride + 20 steps heel-toe walk 10 Leg swings 20 Punter's kicks 10 Hip switches WOD: 1 mile Run x 3 Rest 5:00 *Cap near 10:00/run Cool Down: Calf/achilles smash 2:00/ side Anterior tib smash 2:00/side Saturday
Warm Up: 400m Jog 2 Rounds: 5 Sit-ups 5 Yoga Push-ups 5 Supine Leg Raises 5 Pike Push-ups 10 Scorpions 10 Leg Swings Strength/Skill: EMOM x 10: Evens: (1-3-5) Complex L Odds: (1-3-5) Complex R *1-3-5 Complex is 1 Press, 3 Push Presses and 5 Push Jerks (9 reps) WOD: 100 Dumbbell Hang Snatch or Kettlebell Hang Snatch Start each minute with 4 Burpees over Dumbbell Cool Down: 2 rounds Seated Rhomboid Stretch 1:00/arm Pancake Stretch 1:00 Soft Tissue in Trap if possible 1:00 Friday
Video Demonstration Warm Up: 6 min AMRAP: 25 Jumping Jacks 20 Step Walking RDL 10 Steps Walking Groiner 20 Steps Heel Toe Walk 10 Ankle Rolls Strength/Skill: Durnate Core 5 Rounds: 10 Hollow Rocks 10 V-ups 10 Tuck Ups :10 Hollow Hold 1:00 Rest WOD: Plyo Day: I. Single leg line hops :20/:40 a. Front to Back b. Side to Side c. Clockwise d. Counter Clockwise 1x/leg II. Scissor Jumps :20/:40 x 3 III. Heel Punches/Toe Hops :20/:40 x 2 IV. Depth Landing 8-10 reps V. Depth Hurdle Jump 10-12 reps Cool Down: 2 Rounds: 1:00 Foot Smash 1:00 Anterior Tib Smash Standing Single Leg Hamstring Stretch 1:00 Bonesaw Thursday
Video Demonstration Warm Up: 400m Jog 10 Scorpions 10 Lunge with Twist 5 Wall Facing Squats 10 Hip Switches WOD: Loredo 6 Rounds for Time: 24 Squats 24 Push-ups 24 Walking Lunges 400m Run Cool Down: 400m Walk 2 Rounds: 10 Pass Throughs 1:00-1:30 Passive Squat Wednesday
Video Demonstration Warm Up 6 min :45 Jump Rope 5 Yoga Push-ups 10 Tuck Jumps 10 Pass Throughs Strength/Skill: Handstand Development: 2 Rounds: A. :20-:30 Nose and Toes B. 10 Behind the Neck Z-press C. 20 Shoulder Taps D. :20-:30 Push Off Drill + 5 min HS Free Time WOD: 15 min AMRAP: 50' Handstand Walk/Bear Crawl 50' Broad Jump :50 L-Sit 50 Double Unders Cool Down: 2 Rounds: A. 1:00 Sphinx/Cobra Pose B. 1:00 Foot Smash c C. 1:00 Prayer Stretch |
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 Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting 5 out of every 6 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is 
  Sites We VisitHollywood LiveStock, Next delivery date JULY 31
Pre-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
March 2021
Categories
All
|
||||
RSS Feed