|
Tuesday Warm Up: 7 min AMRAP: 2:00 Easy Row 5 Straddle Stance Inchworms 10 Leg Swings 1 length Walking Groiner WOD: 25:00 AMRAP: 80 Bar Facing Burpees 4 k Row Cool Down: 2:00 Pigeon/side 10 Prone Press-ups  Monday Warm Up: 7 min AMRAP: 400m Easy Jog + 5 Yoga Push-ups 10 Pass Throughs 10 Banded Good Mornings 5 Side Lying Windmills Skill Development: Snatch Grip Deadlift + Snatch Pull + Power Snatch (1+1+1) x 5-7 WOD: Isabel into 30 HSPU (Rx+ Strict HSPU) Cool Down: 2 Sets: :20-:30 Hang + :30 Internal Rotation Banded Stretch  Saturday Warm Up: 7 min AMRAP: 400m Run + 10 Cat/Cows 10 Kipping Swings 10 Leg Swings 25' Crab Walk Partner WOD: 800m Run Split 40 TTB 800m Run Split 20 Ring Muscle Ups 800m Run Split 10 Rope Climbs Cool Down: 1:00 Over Head Band Stretch/side 1:00 Hamstring Stretch/side  Friday Warm Up: 7 min AMRAP: 20 Easy Burpees to 6" + 10 Pass Throughs 5 Side Lying Windmills 5 Straddle Inchworms 5 Cossack Squats/side Skill Development: Power Snatch + Hang Snatch + Overhead Squat (1+1+2) x 5-7 WOD: 15-10-5 Burpee to 6" OHS (135/95) Cool Down: 1:00 Bottom of Squat 5 Side Lying Windmills x 2  Thursday Warm Up: 7 min AMRAP: 2:00 Easy Row + 10 Step Back Lunges with Twist 10 Ab Mat Sit-ups 5-10 Scap pPull-ups Skill Development: Strict Pull-up 4-6 x 5 WOD: 1k Row 50 Med Ball Sit-ups (20/14) 100' Walking Lunge KB Front Rack (16/12) Cool Down: 2:00 Couch Stretch/side
Wednesday Warm Up: 7 min AMRAP: 400m Run + 10 Banded Good Mornings 10 Banded Side Steps :20 FLR Skill Development: Every :90 x 4-5 Rounds: 3 TNG Power Cleans (building, hitting WOD weight on set 2) WOD: 3 Rounds for Time: 21 Power Cleans (155/105) 400m Run 1:00 FLR Cool Down: 1 Set: 5 Prone Press-ups 3:00 Soft Tissue Work in Foot or Calf 5 Prone Press-ups  Tuesday Warm Up: 7 min AMRAP: 2:00 Easy Row + 5 Toe Touch Squats with Sky Reach 5 Scap Pull-ups into 5 Kipping Swings 5 Band Distracted Dumbbell Strict Press Skill Development: In 8 minutes Build to a Heavy Thruster Then 3 Rounds every 3:00: :90 Row at easy pace 5-7 Thrusters 7 Kipping Swings/Pull-ups/Pull-up Refinement Rest 5 min before WOD WOD: Fran Cool Down: 400m Walk and Wrist Flexion and Extesnion  Monday Warm Up: 7 min AMRAP: :45 Jump Rope 10 Pass Throughs 5 Yoga Push-ups 5/side Med Ball Cossack Squats WOD: 1. Build to a Heavy Dumbbell Power or Squat Snatch on each arm in 10 minutes 2. Bench Press 3-3-3-3-3 3 3. 8 min EMOM of AMRAP Double Unders (lowest score counts) Cool Down: 10 Scorpions 2:00 Soft Tissue in Foot or Calf 10 Scorpions  Saturday Warm Up: 7 min AMRAP: 400m Jog + 10 Narrowing Stance Air Squats 10 Banded Good Mornings 5 Step Back Delayed Lunges 5 Prone Press-ups Skill Development: 7 min EMOM: 6-8 HSPU (can be kipping or strict) WOD: 800m Run 24 Pistols 24 Burpee Dumbbell Deadlifts (50/35) 24 Pistols 800m Run Cool Down: 2 Sets: :30 Dead Hang + 10 Hamstring Floss/side
Friday Warm Up: 7 min AMRAP: 20 Target Burpees + 5 Pause Goblet Squats 5 Hip Switches :15 Hollow 2 Rope Walks Skill Development: Strict Pull-up 6-8 x 4 WOD: 5 Rounds for Quality and Time 21 Back Squats (135/95) 1 LL Rope Climb, 2-3 Rope Climbs, 3 Rope Walks, 5 Strict Pull-ups on Rings 15 min Cap Cool Down: 2 Sets: 20 Banded Ankle Dorsiflexion + Lax Ball to Forearm  |
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
December 2019
Categories
All
|
||||||||
RSS Feed