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 - CrossFitRain expected. Choose rowing if weather is bad. Cycle athletes on rowers to allow for class participation.MetconMetcon (Time)5 RFT of Run 400m Rest two minutes. Score is total time.Metcon (Time)5 RFT of Row 400m. Rest 2:00. Score is total time.
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 - CrossFitMetconTommy 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…
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…
4 x 4
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (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.
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 - CrossFitWeightliftingSumo Deadlift (3-3-3-3-3)Warm up to a heavy set of three, then stay at that weight across 5 sets.MetconMetcon (Weight)Take approximately 50% of weight off bar, then each minute on the minute for 10 minutes, complete 5 SDLHP. Post weight to comments.
Walkabout. Bring a backpack or weighted vest.
CrossFit Algiers, WBBC NOLA - CrossFitIf you have an extra backpack or two lying around, bring it.
Should or Shoulder?
CrossFit Algiers, WBBC NOLA - CrossFitWeightliftingShoulder Press (3-3-3-3-3-3-3)Work up to a heavy three rep, and stay at that weight across 7 sets