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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

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

Tommy V

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Note: our ropes are not 15 feet. 1.5 climbs for Rx

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

4 x 4

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Reps)

Four 4-minute rounds of:

15 wall balls, 20/14# ball, 12/10 ft target.

30 medball cleans, 20/14

Jump rope for max single unders

Rest 3:00 between rounds

Score total number of jump rope passes.

SumoMG

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CrossFit Algiers, WBBC NOLA – CrossFit

Weightlifting

Sumo Deadlift (3-3-3-3-3)

Warm up to a heavy set of three, then stay at that weight across 5 sets.

Metcon

Metcon (Weight)

Take approximately 50% of weight off bar, then each minute on the minute for 10 minutes, complete 5 SDLHP. Post weight to comments.

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