Foundations MWF Session D
CrossFit Algiers, WBBC NOLA - Foundations M/W/FWarm-upIntro 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 swingMetconMetcon (Time)Bootstrap Helen 3 Rounds for Time 400m run 21 kettlebell swings 12 Jumping pullups or other pullup…
CrossFit Algiers, WBBC NOLA - CrossFitWeightliftingFront Squat (3-3-3-3-3)After warm up sets, use five sets of ascending weight to get to a heavy or 3RM front squat.
I love chippers!!
CrossFit Algiers - CrossFitMetcon (Time)I love chippersMetconGrab 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…
Foundations MWF Session C
CrossFit Algiers, WBBC NOLA - Foundations M/W/FWarm-up400m Run/Row Hip capsule mob/post hamstring stretch Review Goblet Squat and complete 10 w/kettlebell Introduce GHD1 minute burpee testSkill instructionDeadliftMetconFoundations 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…
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (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
CrossFit Algiers, WBBC NOLA - CrossFitMetconGriff (Time)For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click here
Foundations MWF Session B
CrossFit Algiers, WBBC NOLA - Foundations M/W/FWarm-up200m 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 instructionIntroduction to Shoulder Press 3x3 reps Introduction to Push Press 3x3 repsMetconFoundations Session B (AMRAP - Rounds and Reps)As…
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (No Measure)5 Rounds for Quality of: Run 400m 15 situps 15 deadlifts at 50%Focus on running form and breathing. Ensure situps are controlled. Work on perfect deadlift form for reps.
Foundations MWF Session A
CrossFit Algiers, WBBC NOLA - Foundations M/W/FWarm-up200m Row 10 pushups 10 situps 10 ring rows 5 air squats to target Hip mobility drills Repeat 5 air squatsSkill instructionIntro to Back Squat, goblet squat, Front Rack Position, Front Squat Complete 3 sets of 5 barbell back squat reps with increasing weights…
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Time)With a pair of dumbbells or kettlebells, complete 4 rounds for time of: 50 meter weighted lunge 350 meter farmer's carry Post weights to comments.