All Categories - CrossFit NOLA

220627

6/26/2022

Monday

Warm Up:
20 Easy Burpees
+ 10 Wall Squats
10 Banded Good Mornings
10 Yoga Push-ups

Strength/Skill:
Max Semi-Final Complex:
3 Cleans
2 Front Squats
1 Jerk

WOD:
7 Rounds:
Max Burpees to 6"
1:00 on/1:00 off

Cool Down:
Lacrosse Ball in Arch of Foot 2:00 + Great Toe Stretch

220625

6/24/2022

Saturday

Warm Up:
P1 3:00 Row
P2 4:00:
10 Toe Touch Squats
10 Thoracic Rotations
10 Yoga Push-ups

Strength/Skill:
Barbell Warm Up + Complex Squat Clean + Thruster (3+2) x 3
One set above WOD weight

Partner WOD:
Share work however
2k Row
21 Squat Cleans (135/95)
15 Thrusters
Row 1k
15 Squat Cleans
12 Thrusters
500m Row
9 Squat Cleans
9 Thrusters
30 min Cap

Cool Down:
Banded Dorsiflexion Mobilization

220624

6/23/2022

Friday

Warm Up:
400m Run
+ 10 Banded Good Mornings
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
Bent Over Snatch Grip Barbell Row
8-10 Reps x 4 Sets

WOD:
"Helen"
3 Rounds for Time:
400m Run
21 Kettle Bell Swings (24kg/16kg)
12 Pull-ups
16 min Cap

Cool Down:
Kettlebell Saw on Calf 2:00/side

220623

6/22/2022

Thursday

Warm Up:
Tabata Jump Rope x 6
+ 10 Ankle Biased Split Squats
10 Scorpions
10 Pass Throughs

Strength/Skill
Rear Foot Elevated Split Squat 6-8/leg (unloaded) x 1
Then 6-8/leg x 3 (build)

WOD:
(50)-40-30-20-10
Push-ups
Alternating Pistols
20 min Cap

Cool Down:
4 min Anterior Tib Smash

220622

6/21/2022

Wednesday

Warm Up:
20 Easy Burpees
+ 10 Side Lying Windmills
10 Cossack Squats
10 Ab Mat Sit-ups

Strength/Skill:
Snatch Grip Push Jerk + Heaving Snatch Balance + OHS (1+1+3) x 6 (from rack, build)

WOD:
3 Rounds for Time:
30 Alternating Dumbbell Hang Squat Snatch (35/25)
30 Dumbbell Sit-ups
12 min Cap

Cool Down:
2-4 min calf stretch on pole

220621

6/20/2022

Tuesday

Warm Up:
400m Run
+ 10 Banded Good Mornings
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
Deficit Deadlift 31X1 (3 sec eccentric, 1 sec on the ground, desired speed for the lift, 1 sec pause at the top)
3-4 Reps x 5 Sets (moderate build)

WOD:
12-9-6
Deadlift (275/185)
Bar Muscle Up
10 min Cap

Cool Down:
5 Reps/leg x 3 Elevated Calf Raise/leg with Slow Eccentric

220620

6/19/2022

Monday

Warm Up:
Tabata Jump Rope
+ 10 Inchworms
10 Wall Assisted Thoracic Extension
10 Elbow Rotations
5 Strict Press with :10 Hold on Last Rep

Strength/Skill:
Push Jerk from the Rack
3-3-3-3-3

WOD:
14 min AMRAP:
60 Double Unders
30 Burpees over Dumbbells (facing dumbbells, dumbbells placed end to end)
15 Dumbbell Shoulder to OH (50s/35s)

Cool Down:
Lacrosse Ball in Arch of Foot 2:00 + Great Toe Stretch

220618

6/17/2022

Saturday

Food for Thought:
Background on "Luke":
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

400m Run
+ 10 Wall Squats
10 Shoulder Extension Pulls
5-10 Scap Pull-ups/Kipping Swings

Strength/Skill:
Barbell Warm Up + Power Clean and Lunge (build)
2 Power Cleans + 4 Reverse Lunges (2/leg, alternating) x 4 (build 1 set above workout weight)

WOD:
"Luke" with Partner (run with partner and share movements)
400m Run
15 Power Clean and Push Jerk (155/105)
400m Run
30 Toes to Bar
400m Run
45 Wall Balls (20/14)
400m Run
45 Kettlebell Swings (24kg/16kg)
400m Run
30 Ring Dips
400m Run
15 Steps Reverse Front Rack Lunge (155/105)
400m Run
35 min Cap

Cool Down:
Kettlebell Saw on Calf 2:00/side

220617

6/16/2022

Friday

Food for Thought:
What are you going to work on for GOAT? Have you seen progress this year?

Warm Up:
Tabata Jump Rope x 6
+ 1 Wall Walk with :10 Hold
+ 10 Steps Heel to Toe Stretch
+ 10 Wrist Rocks

Strength/Skill:
"GOAT" 16 min

WOD:
21.1
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double Unders
15 min Cap

Cool Down:
5 Reps/leg x 3 Elevated Calf Raise/leg with Slow Eccentric

220616

6/15/2022

Thursday

Food for Thought:
Would you rather never be able to cook again or have to cook every meal for the rest of your life?

Warm Up:
3:00 Row
+ 10 Ankle Biased Split Squats
10 Abmat Sit-ups
10 Wall Assisted Thoracic Extension

Strength/Skill:
Rear Foot Elevated Split Squat with Dumbbells in Farmer's Position Bias Ankle Flexion
8-10/leg x1 unloaded se
8-10/leg build x3

WOD:
4 Rounds:
20 Turkish Sit-ups (20/14)
20 Alternating Pistols
20 cal Row
16 min Cap

Cool Down:
2-4 min Calf Stretch on Pole