All Categories - CrossFit NOLA

200124

1/23/2020

Friday

Warm Up:
7 min AMRAP:
2:00 Row
Then 5 yoga Push-ups
5 Scorpions/side
10 Band Distracted Lunge/ leg

Strength/Skill:
Bench Press
10-8-6-4-2

WOD:
For Time :
3 Rounds:
8 Squat Cleans (135/95)
16 HR Push-ups
Rest exactly 3:00
3 Rounds:
4 Squat Cleans (185/125)
16 HR Push-ups

Cool Down:
Squat Sequence Day 3:
A. 1:00 Couch Stretch/side
B. 5 Side lying Windmills/side x 2
C. 10 Band Assisted Cossack Squats

200123

1/22/2020

Thursday

Warm Up:
7 min AMRAP:
:45 Jump Rope
10 Leg Swings
5 Scap Pull-ups into 5 Kipping Swings
10 Ring Rows

Strength/Skill:
Pull-up Cluster 3.3.3 x 4 @ wide, regular, supinated
Rest :10/2:00

WOD:
9 min AMRAP:
40 Double Unders
8 Renegade Row Left Arm (50/35)
16 TTB
8 Renegade Row Right Arm

Cool Down:
1:00 Lax Ball in Bottom of Foot
1:00 Lax Ball in Hamstring on High Box

200122

1/21/2020

Wednesday

Warm Up:
7 min AMRAP:
100m Run
5 Toe Touch Squats
10 Barbell Strict Press with :10 Hold in Last Rep
5 Side Lying Windmills/side

Strength/Skill:
Front Squat 10-12 x 3 @ or > 65%

WOD:
50 Wall Ball Shots (20/14)
25 Push Jerks (155/105)
50 Wall Ball Shots

Cool Down:
Squat Sequence Day 2:
A. 1:00 Calf Stretch on Pole (:30 bent knee, :30 straight knee)
B. :90-2:00 Frog Pose
C. 10 90/90 Hip Switches with Counter Balance

200121

1/20/2020

Tuesday

Warm Up:
7 min AMRAP:
2:00 Row
+ 10 Kettle Bell Swings
5 Yoga Push-ups
:20 Dead Hang

Strength/Skill:
10 min EMOM:
Evens : 8-10 Strict Knees to Elbows
Odds : 2-3 Wall Walks

WOD:
2 Rounds:
75 Bettle Bell Swings (20/16)
50 Med Ball Sit-ups (20/14)
1 k Row

Cool DOwn:
1:00 Kettle Bell Handle in Psoas
1:00 Lax Ball in Glute

200120

1/19/2020

Monday

Warm Up:
7 min AMRAP:
400m Run
+ 10 Banded Good Mornings
10 Scap Pull-ups
10 Crab Extensions
10 Leg Swings

Strength/Skill:
Pendlay Row
8-10 x 4 Sets

WOD:
3 Rounds for Time:
400m Run
21 Dips
10 Strict Pull-ups

Cool Down:
Squat Sequence Day 1:
A.1:00 Banded Ankle Dorsiflexion/side
B. 1:00 Pigeon/side
C. 2:00 Passive Squat

200118

1/17/2020

Saturday

Warm Up;
7 min AMRAP:
:30 Jump Rope
5 Box Step Downs with Pistol Focus
10 Narrowing Stance Squats
10 Good Mornings

Strength/Skill:
Deadlift
3-3-3-3-3

WOD:
18 Deadlifts (275/185)
50 Double Unders
18 Pistols/leg
50 Double Unders
12 Deadlifts
50 Double Unders
12 Pistols/leg
50 Double Unders
6 Deadlifts
50 Double Unders
6 Pistols/leg
50 Double Unders

200117

1/16/2020

Friday

Warm Up:
7 min AMRAP:
3:00 Row
+ 10 Pass Throughs
10 Banded Good Mornings
10 Banded Side Steps

Strength/Skill:
Barbell Warm Up
3 min EMOM:
4 Snatch Balance (barbell)
3 min EMOM:
3 Tall Snatch (barbell)

WOD:
Snatch (any style)
1 x 7 (all singles above 65%)

Cool Down:
Squat Sequence Day 3:
A. 1:00 Couch Stretch/side
B. 5 Side Lying Windmills/side x 2
C. 10 Band Assisted Cossack Squats

200116

1/15/2020

Thursday

Warm Up:
7 min AMRAP:
10 Box Jumps
5 Yoga Push-ups
10 Steps Walking Groiner
10 Cat/Cows

Strength/Skill:
Front Squat 5-6 x 5 @ 31X1

WOD:
7 min AMRAP:
7 HSPU
7 Box Jumps (30"/24")

Cool Down:
Squat Sequence Day 2:
A. 1:00 Calf Stretch on Pole (:30 bent knee, :30 straight knee)
B. :90-2:00 Frog Pose
C. 10 90/90 Hip Switches with Counter Balance

200115

1/14/2020

Wednesday

Warm Up:
7 min AMRAP:
400m Run
+ 10 Crab Extensions
20 Steps Walking RDL
20 Steps Heel-Toe Walk
10 Pass Throughs

Strength/Skill:
Weighted Dip 3-2-2-1-1-1-1-1

WOD:
20 min AMRAP:
Run 400m
Rest 1:1
Score is distance + left over time

Cool Down:
2:00 Foam Roll Lower Leg
1:00 Banded Front Rack Stretch with Tricep Emphasis

200114

1/13/2020

Tuesday

Warm Up:
7 min AMRAP:
:45 Jump Rope
:20 Dead Hang
10 Scap Pull-ups
10 Leg Swings
10 Banded Good Mornings

Strength/Skill:
Strict Pull-up
5 Reps x 6 Sets

WOD:
15 min AMRAP:
5 Toes to Bar
10 Medicine Ball Sit-ups (20/14)
15 Russian KBS (24/20)

Cool Down:
1:00 Overhead Band Stretch
10 Prone Press-ups
1:00 Banded Hamstring Stretch