Saturday
Warm Up: 400m Run + Ido Portal Scap Routine + 10 Scap Pull-ups 10 Kipping Swings 10 Push-ups Partner WOD: 5 Rounds: Partner A 1:00 AMRAP Dumbbell Bench Press (50/35) Partner B 1:00 AMRAP Bar Muscle Ups Rest 1:00 Then Partner A 1:00 AMRAP Bar Muscle Ups Partner B 1:00 AMRAP Dumbbell Bench Press Rest 1:00 Cool Down: 1:00 Front Rack Stretch/side + 10 T-spine Mobility on Bench x2 Friday
Warm Up: Tabata Jump Rope + 10 Cossack Squat 10 Lunging Pass Throughs (ankle bias) 10 Side Lying Windmills Strength/Skill: Overhead squat from rack 5-5-3-3-3 WOD: 150 Double Unders 30 Alternating Pistols 10 Hang Squat Snatch (135/95) *9 min Cap Cool Down: 2:00 Couch Stretch/side Thursday
Warm UP: 3:00 Rowing Drills/Warm Up + 10 Inchworm with Press-up 10 Cat/Cows 10 90/90 Hip Switches Strength/Skill: Halted Clean Pull (below knee) 3-3-3-2-2-1 WOD: 3x 4:00 Intervals: 21 cal Row Buy-in Then 7 Deadlifts (225/155) 14 Sit-ups Rest 1:00 Cool Down: 2:00 Passive Squat + 10 Side Lying Windmills/side x2 Wednesday
Warm Up: 400m Run + 10 Leg Swings 10 Banded Good Mornings 10 Banded Side Steps Strength/Skill: A1 Suitcase Carry 100'/arm x 3 Rest :30 A2 Rotational Ball Slam 8/side x 3 Rest 1:00 WOD: 45 Kettlebell Swings 400m Run 35 Kettlebell Swings (24/16) 800m Run 25 Kettlebell Swings 1200m Run 15 Kettlebell Swings *23 min Cap Cool Down: 1:00 Ankle Stretch on Pole/side + 10 Banded Ankle Floss x2 Tuesday
Locomotion Warm Up: 1. Jog 2. Hurlde Walk Over 3. Walking Groiner 4. Squat Jump 5. High Hip Bear Crawl 6. Duck Walk Strength/Skill: Squat Clean + Front Squat + Push Press (1+1+1) x 4-5 WOD: 10 Rounds for Time: 5 Front Squats (175/120) 5 Handstand Push-ups *17 min Cap Cool Down: 2:00 Dead Hang Monday
Warm Up: 20 Burpees/2-3 minutes of Burpee Pattern Work + 10 Lunge with Twist 10 Scap Pull-ups 10 Kipping Swings Strength/Skill: Plyometric Drills: Drop Holds off High Box :10 Hold 3 Reps x 3 Sets Depth Jump off Small Box onto Tall Box 3 Reps x 4 Sets WOD: 15 min AMRAP: 50 Step-ups (24/20) 50 Jumping Pull-ups 40 Steps Walking Lunge 40 Burpees to 6" Target 30 Toes to Bar 30 Hand Release Push-ups AMRAP: Ring Muscle Ups Cool Down: 1:00 Banded OH Stretch Lat/side 1:00 Banded OH Stretch Pec/side Saturday
Warm Up: 3:00 Rowing Drills + 10 Med Ball Squat Bow to Extension 10 90/90 Hip Switches 10 Steps Groiner with Sky Reach Strength/Skill: Pause Front Squat 5-5-5-5-5 Strength/Skill: 15 min AMRAP: 19 Wall Ball Shots 19 cal Row Cool Down: 2:00 Dead Hang Friday
Warm Up: Tabata Jump Rope + :15 Dead Hang 10 Banded Good Mornings 10 Banded Side Steps Strength/Skill: Clean Grip Deadlift + Hang Power Clean from High Hang Position + Hang Power Clean from Mid-thigh + Hang Power Clean from above Knee (1+1+1) x 5-6 WOD: 3 Rounds for Time: 200m Farmer's Carry (24kg/16kg) 24 Box Jump Overs (24"/20") with Step Down 12 Hang Power CleanS (135/95) *17 min Cap Strength/Skill: 1:00 Front Rack Stretch/side + 10 T-spine Mob on Bench x 2 Thursday
Warm Up: 400m Run + 10 Leg Swings 10 Jefferson Curls (PVC or small plate/dumbbell) 10 Shoulder Taps from Plank Position Strength/Skill: GOAT 15 min WOD: 20 min Running Clock 1 mile Run With Remaining Time AMRAP: 7 Toes to Bar 14 Shoulder Taps Cool Down: 1:00 Banded OH Stretch Lat/side 1:00 Banded OH Stretch Pec/side Wednesday
Locomotion Warm Up: 1. Jog 2. Lateral Lunge (Cossack Squat) 3. Walking Samson Stretch 4. Horse Walk 5. Squat Jump 6. Duck Walk Strength/Skill: Overhead Squat (from rack) 5-5-5-5-5 WOD: Squat Snatch Gauntlet 10 @ 115/75 10 @ 125/85 10 @135/95 *10 min Cap Cool Down: 2:00 Passive Squat + 10 Side Lying Windmills/side x2 |
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