Blog Posts - CrossFit NOLA

191004

10/3/2019

Friday

Warm Up:
7 min AMRAP:
:45 Jump Rope
7 Ab Mat Sit-ups
25' Heel Toe Walk
5 Scap Pull-up into Kipping Swing

Skill Development:
Bench Press 5-4-3-2-1

WOD:
100 Double Unders
40 Sit-ups
75 Double Unders
30 Med Ball Sit-ups
50 Double Unders
20 TTB

Cool Down:
1:00 per Exercise per Side:
Lax ball to bottom of foot
Kettle bell handle in Psoas

191003

10/2/2019

Thursday

Warm Up:
7 min AMRAP:
400m Easy Run
+ 10 Banded Good Mornings
5 Scap Pull-ups into 5 Kipping Swings
1-2 Rope Walks

Skill Development:
Every 3 minutes for 3 Rounds:
100m Jog
5 Deadlifts (build in Deadlift weight to at or above working weight
5 Pull-ups

WOD:
3 Rounds for Time:
400m Run
15 Deadlifts (250/165)
21 Pull-ups

Cool Down:
Soft tissue to glutes, hips and lower back 4-5 min

191002

10/1/2019

Wednesday

Warm Up:
7 min AMRAP:
15-20 Easy Bar Facing Burpees
+ 5 Med Ball Squat and Bow to Extension
10 Cat/Cows
+ 20 Banded Ankle Oscillation

Skill Development
2x McGill Big 3
3 Curl-ups/side with 5 sec hold
:15 Side Plank/side
10 Bird Dog Combos
+ Squat Mobility

WOD:
Front Squat (from rack)
5-5-5-5-5-5-5

Cool Down:
2:00 Couch Stretch/side

191001

9/30/2019

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

190930

9/29/2019

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

190928

9/27/2019

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

190927

9/26/2019

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

190926

9/25/2019

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

190925

9/24/2019

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

190924

9/23/2019

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