Blog Posts - CrossFit NOLA

200212

2/11/2020

Wednesday

Warm Up:
7 min AMRAP:
100m Run
10 Scorpions
10 Leg Swings
10 Step Back Lunge with Twist

Strength/Skill:
Superset:
A1. 8-10/leg Goblet Curtsy Lunge
Rest 1:00
A2. 12-15 Light Good Mornings
Rest 1:00 x 3

WOD:
3 Rounds for Time:
50' Walking Goblet Lunge (70/50)
10 Dumbbell Snatches
:30 L-sit Hold

Cool Down:
2:00 Lax Ball in Glute
1:00 Kettle Bell Handle in Psoas

200211

2/10/2020

Tuesday

Warm Up:
7 min AMRAP:
:45 Jump Rope
5 Yoga Push-ups
10 Banded Side Steps
10 Cat/Cows

Barbell Warm Up

WOD:
10 Rounds:
35 Double Unders
5 Hang Power Cleans (145/100)
5 SHSPU
Rest exactly 1:00 between Rounds

Cool Down:
2:00 Lax Ball in foot 2:00
Loaded Prayer Stretch

200210

2/9/2020

Monday

Warm Up:
7 min AMRAP:
400m Run
+ 10 Pass Throughs
10 Toe Touch Squats
5 Scap Pull-ups into 5 Kipping Swings

Strength/Skill:
Muscle Up Drilling + Overhead Squat Mobility

WOD:
14 min AMRAP:
2 Muscle Ups
8 OHS (75/55)
200m Run
4 Muscle Ups
16 OHS
200m Run
6 Muscle ups
24 OHS
200m Run
8 Muscle Ups
32 OHS
200m Run...
*Double CTB for Muscle Up Reps

Cool Down:
Squat Sequence Day 1

200208

2/7/2020

Saturday

Warm Up:
7 min AMRAP:
10 box jumps
5 scap pull-ups into 5 kipping swings
10 banded good mornings

Strength/Skill:
A. 5 deadlifts building to slightly above wod weight rest :30
B. 5 pogo burpees rest :30
C. 5 TTB rest 1:00
x 3

WOD:
For time
15-12-9 Deadlift 185/125
Pogo burpee
rest 2:00
9-12-15 Toes to bar
pogo burpee

Time cap 16 minutes

200207

2/6/2020

Friday

Warm Up:
7 min AMRAP:
45 Jump Rope
5 Pause Goblet Squats
5 T-Spine Rotations/side
5 Scap Pull-ups into 5 Kipping Swings

Strength/Skill:
Hang Clean (any style)
2-2-2-2-2

WOD:
3 Rounds for Time:
36 Wallballs
9 Bar Muscle Ups (18 CTB)

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

200206

2/5/2020

Thursday

Warm Up:
7 min AMRAP:
400m Run
+ 10 Pass Throughs
10 Scorpions
10 Step Back Lunge with Twist
5 Scap Pull-ups into 5 Kipping Swings

WOD:
Split Jerk 1-1-1-1-1-1-1 @ or > 65%

Cool Down:
2:00 KB Handle in Posas
2:00 Prayer Stretch

200205

2/4/2020

Wednesday

Warm Up:
7 min AMRAP:
2:00 Row
+ :45 Jump Rope
10 Straddle Stance Inchworms
10 Sit-ups

WOD:
5 Rounds for Time:
50 Double Unders
20 Sumo Deadlift High Pulls (75/55)
20 Medicine Ball Sit-ups (20/14)
20 cal Row

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

200204

2/3/2020

Tuesday

Warm Up:
7 min AMRAP:
10 Box Jumps
10 Toe Touch Squats
10 Scap Pull-ups
5 Yoga Push-ups

Strength/Skill:
Front Squat + Box Jump (4-5 + 3) x 5 (build)

WOD:
12 min AMRAP:
4 Strict Pull-ups
6 Push-ups
8 Pistols

Cool Down:
Squat Sequence Day 1:
A. 1:00 Banded Ankle Dorsiflexion/side
B. 1:00 Pigeon/side c
C. 3:30 Passive Squat

200203

2/2/2020

Monday

Warm Up:
7 min AMRAP:
400m Run
+ 10 Pass Throughs
5 Yoga Push-ups
5 Inchworms with Press-up

Strength/Skill:
Handstand Practice Time
10-12 minutes

WOD:
5 Rounds for Time:
400m Run
15 Hang Snatch R (16/12kg)
15 Hang Snatch L [KB or DB (35/25)]

Cool Down:
2:00 Foam Roll Calves,
Lax Ball in Feet
Anterior Tib Smash

200201

1/31/2020

Saturday

Warm Up:
7 min AMRAP:
400m Run
:45 Jump Rope
10 Scap Pull-ups
10 Wall Facing Squats

Strength/Skill:
12 min Goal Oriented Activity Time
Examples: Double Unders, Handstands, Muscle Ups, Extra Mobility

WOD:
3 Rounds for Time with Partner:
25 Strict Pull-ups (split with partner)
50 Double Unders (each)
75 Squats (synchronized with partner)

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