Blog Search

Skills pay bills

By: 0

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Paused Front Squat (3-3-3-3-3)

Find a weight you can complete 3 barbell front squats or kettlebell goblet squats with a 3 second hold at the bottom of the rep. Use that weight across 5 sets. Go light – this is a new movement.

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

Muscle-ups or muscle up progressions

Weightlifting

When you’re up against the wall

By: 0

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

For time:

50 wall-ball shots 14/20

50 deadlifts, 185-lb. 185/135

50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall

Scale wallball and deadlift weights as appropriate.

16:00 time cap

Finisher

10:00 muscle up progression work

Foundations MWF Session D

By: 0

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

Partna Saturday

By: 0

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

With a partner:

-400m Run carrying plate 45/25#

-100 Pullups

-100 Pushups

-100 Situps

-100 Squats

-100 Wallballs 20/14# @10/9ft

-800m Run carrying plate 45/25#

Runs done together passing off plate as needed.

Reps can be split however.

40 min time cap

RX+ if done without partner

Foundations MWF Session C

By: 0

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

By: 0

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