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Foundations MWF Session D

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CrossFit Algiers, WBBC NOLA – Foundations M/W/F

Warm-up

Intro to Jump ropes in warm up/ 5:00 Jumprope practice

Hip Mobility Drill #1 Intro to GHD

Intro to pull up variations/scaling options

Intro to Kettlebell swing

Metcon

Metcon (Time)

Bootstrap Helen

3 Rounds for Time

400m run

21 kettlebell swings

12 Jumping pullups or other pullup variation

I love chippers!!

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CrossFit Algiers – CrossFit

Metcon (Time)

I love chippers

Metcon

Grab a partner for this WOD and split the reps how you want, but only one person working at a time.

400m run (each partner runs 200m)

100 goblet squats (53/35#)

90 sit-ups

80 lunges

70 kb swings (53/35#)

60 push-ups

50 partner wall balls (20/14#)

40 shoulder press (75/55#)

30 box jumps/step-ups (24/20)

20 med ball cleans (20/14#)

10 wall walks

400m run (each partner runs 200m)

Up

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

50 single unders

5 burpee pull ups

Jump to a bar at least 6 inches beyond your reach.

Rx Plus:

25 double unders

5 burpee bar muscle ups

Foundations MWF Session C

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CrossFit Algiers, WBBC NOLA – Foundations M/W/F

Warm-up

400m Run/Row

Hip capsule mob/post hamstring stretch

Review Goblet Squat and complete 10 w/kettlebell

Introduce GHD

1 minute burpee test

Skill instruction

Deadlift

Metcon

Foundations Session C (AMRAP – Reps)

15:00 Each Minute on the Minute (EMOM)

1 deadlift at 85% of 3rd set weight

5 ring rows

5 goblet squats
Count 1 point for each Round completed in the minute time-frame. For example, if all exercises are completed each minute, the score will be 15.

Cool down

Foam roll and back stretches

Foundations MWF Session B

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CrossFit Algiers, WBBC NOLA – Foundations M/W/F

Warm-up

200m run

Intro burpee & lunge

2 Rounds of 3 burpees/4 lunges/5 pushups/6 squats

Banded shoulder mobility/front rack mobility 5:00 minutes. Review front rack position.

Skill instruction

Introduction to Shoulder Press 3×3 reps

Introduction to Push Press 3×3 reps

Metcon

Foundations Session B (AMRAP – Rounds and Reps)

As many rounds and reps as possible (AMRAP) in 12:00 of:

200m run

20 lunges (10 each leg)

5 push press

Cool down

Foam Rolling/Nutrition Discussion/RAS video and/or mobility homework

Foundations MWF Session A

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CrossFit Algiers, WBBC NOLA – Foundations M/W/F

Warm-up

200m Row

10 pushups

10 situps

10 ring rows

5 air squats to target

Hip mobility drills

Repeat 5 air squats

Skill instruction

Intro to Back Squat,

goblet squat, Front Rack Position,

Front Squat

Complete 3 sets of 5 barbell back squat reps with increasing weights to a target, alternating with a partner.

Metcon

CFA Baseline (Time)

400m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups