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
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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 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 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 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 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 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 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 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 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 |
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