|
Tuesday Warm Up: 2 Rounds: 10 Burpees 8 Barbell or PVC Strict Press 6 Scap Pull-ups 4 Kipping Swings Strength/Skill: Strict Press 15-12-9-Max Effort (building) *After set of 9 drop back down to first weight and perform a max effort set WOD: 15 Rounds: 6 Toe to Bar 6 Burpee *15 min Cap  Monday Warm Up: 4 Rounds: 100m Run 7 Toe Touch Squats 7 PVC Pass Strength/Skill: 12 min to build to Heavy Snatch WOD: Test 8 min AMRAP: 6 Squat Snatch (95/65) 18 Wall Balls Immediately into: 5 min to build to Max Snatch  Saturday Warm Up: 7 min AMRAP: 2:00 Row + 10 Straddle Stance Inchworms with Press-up 10 Side to Side Line Hops 10 Pass Throughs Strength/Skill: Every 2 minutes (6 Sets): 3-5 Muscle Ups or 5 Pull-ups + 5 Dips + 4 Burpees over Rower :30 Easy Row :30 Hard Row 4 Burpees over Rower WOD: 21-15-9 Burpee Cal Row Cool Down: 2 Rounds: 10 90//90 Hip Swtiches 10 Prone Press-ups 10 Cat/Cows  Friday Warm Up: 1 Round: 2:00 Row 2 Sets: 10 BB Good Mornings 10 Jump Squats 10 BB Strict Press with :10 Hold + Mobility WOD: CrossFIt Total Back Squat Strict Press Deadlift Max, in that order Strength/Skill: Self Guided Clean up Weights  Thursday Warm Up: 7 min AMRAP: 1:00 Jump Rope 10 Good Mornings 10 Pass Throughs 10 Behind the Neck Press with PVC or Barbell (use push press if necessary) Strength/Skill: Snatch 7 Singles (one about every 2 min, building) WOD: Isabel 30 Snatches for Time, power or squat (135/95) Cool Down: 200m Walk 1:00 Internal Rotation Stretch 1:00 Lax Ball in Rhomboids  Wednesday Warm Up: 7 min AMRAP: 2:00 Row + 5 Ankle Biased Split Squat/leg 5 Yoga Push-ups 50' Walking Ankle Cradle 20 Steps Heel Toe Walking Stretch Strength/Skill: Pistol Progression 1 Set: 5 Narrowing Stance Squats 5 Step Downs/leg 3 Step Back Lunges with Lift Off 5 Deck Squats WOD 3 Rounds for Time: 10 Strict HSPU 20 cal Row 30 Pistols Cool Down: 1:00 Banded Ankle Stretch 2:00 Prayer PNF Stretch  Tuesday Warm Up: 7 min AMRAP: 400m Run + 5 Scap Pull-ups in to 5 Kipping Swings 5 Box Jump Overs 10 Pass Throughs Strength/Skill: Strict Pull-up 2-3 x 5 Rest 2:00 WOD: For Time: 800m Run 60 BJO (24/20) 40 CTB Cool Down: 1:00 Foam Roll Calves/leg 1:00 Overhead Band Stretch/ arm  Monday Warm Up: 7 min AMRAP: 1:00 Jump Rope 10 Crab Extensions 10 Good Mornings WOD: 20 min AMRAP: 30 Power Cleans (115/75) 20 Dips 100 Double Unders Cool Down: 1:00 Lax Ball in Foot 10 90/90 Scorpions 1:00 Front Rack Stretch  Saturday Warm Up: 7 min AMRAP: 2:00 Row 10 Scorpions 5 Slow Controlled Therapy Squats 5 Squat Jumps 10 90/90 Hip Switches WOD: 25 min AMRAP: 20 cal Row 25 Push-ups 20 Thursters (75/55) 25 Lateral Jumps Over Rower Cool Down: 200m Walk 1:00 Couch 1:00 Pigeon/side  Friday Warm Up: 7 min AMRAP: 100m Jog 10 Banded Good Mornings 10 Strict Press with Hold on Last Rep 5 Side Lying Windmills WOD: DL Every 3 minutes 7 Reps x 7 Sets Push Jerk Every 2 minutes 7 Sets x 7 Reps Cool Down: 10 Posterior Pelvic Tilts :30 Dead Hang 10 -20 Passes through T-spine with Foam Roller  |
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
January 2022
Categories
All
|
||
RSS Feed