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How bad do you want it?

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00, perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00, perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00, perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

18:00 time cap

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

Flipping for deadlifts

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

10 rounds for time of:

3 deadlifts

1 pullover

OR

Tuck/pike to handstand or headstand w/

Forward roll/backwards roll

OR

other back tuck progression

Post time to score and load to comments.

Suggested load is 50-70% for deadlifts, with those athletes who have relatively lighter deadlifts using the higher percentage.

20:00 time cap

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