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Thursday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

12 Min. EMOM:

Round 1

1: Easy Row

2: 8/8 SA Sumo Deadlifts

3: 30 Single Unders + Samson Lunges

Round 2

1: Moderate Pace Row

2: 8/8 SA Suitcase Deadlifts

3: 30 Alternating Leg Single Unders + Groiners

Round 3

1: Mod-Hard Row

2: 8/8 Single Leg RDL

3: 30 Big Jump Single Unders + Inch Worms

Round 4

1: 30s Workout Pace Row (Hard)

2: 25’/25’ SA Suitcase Carry

3: 30 Double Unders + alt. Bent Over Row

Workout

Metcon (Time)

3 Rounds:

2:00 CLOCK:

500/400m Row (rest remainder)

2:00 CLOCK:

Double KB or DB Suitcase Carry (AHAP)

2:00 CLOCK:

AMRAP of 20 Double Unders + 10 Push-Ups

1:00 Rest
Score is Slowest Time on Row.

Transition immediately to the next 2:00 station once the 2:00 clock expires.

Scales:

Row: 1:50 Run, Bike or Ski

Carry:

Scale to a Hold or to add difficulty Scale to a heavy Front Rack Hold

DU + Inchworm:

Slam Balls or V-ups

Finisher

Metcon (Weight)

DB TABATA, alternating between:

1: DB Hammer Curl

2: DB Bent Over Row
Choose a weight that you can hold onto for all 4:00.

Try for unbroken!

Wednesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Romanian Deadlifts

5 Hang Muscle Cleans

5/5 Elbow Punches

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Push Press

Strength

Clean and Jerk (3RM)

20 Min. to build to a 3RM; Power or Full

Workout

Metcon (AMRAP – Reps)

*7 Min. AMRAP:

Clean & Jerks (135/95)|(95/65)

*At the top of every minute, including 3, 2, 1 go, perform 15 Air Squats
Only C&J Reps count towards your score.

Scales:

Squats:

10 Reps if 15 take more than :20; :10 bike Sprint if squatting is not an option

C&J:

DB C&J, or Cleans if overhead is not an option

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a 10 Min. Clock:

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 empty bar Good Mornings

5 Tempo DL @3331

Strength

Deadlift (Heavy 1-Rep)

15 Min. to build to Heavy 1-Rep

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run
16 min. cap.

Scales:

C2B:

Chin over bar pull-ups or JC2B

DL:

Sumo DL or raised DL

Run:

500m Row or 1:45 on Bike

Optional Cool Down

Warm-up (No Measure)

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

TABATA WARM-UP

4 SETS x 4 STATIONS (:20 on / :10 off)

Rotate between each movement in each set

MOVT 1- Plate G2O

MOVT 2- Plate Strict Press

MOVT 3- Plate Haloes

MOVT 4- OH Plate Sit-Ups

Skill

Warm-up (No Measure)

8:00 to practice HS Walk:

Beginner – OH DB Walk or Box Walk

Intermediate – Inversion & Spotted Walk

Advanced – Hand Walking & Turn-Arounds

Workout

Metcon (5 Rounds for reps)

5 SETS FOR MAX REPS:

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

1:00 Rest
Scales:

Back Rack Lunges:

Box Step-Up or Front Rack Lunge

Box Jump Over:

Step-Over or Plate Hop Up-Downs

HPC:

DB HPC or Deadlift

Sit-Ups:

Reverse Cruches or Plank

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a Partner:

Junkyard Dog!

5X each partner

Strength & Conditioning

With a 20-Min. Clock, complete a *component from the week, or work on a strength, skill, conditioning or mobility of choice.

*Deadlift 3RM

*Barbell Complex 5 sets building for heaviest set

1 Push Press + 2 Push Press + 3 Push Jerks

*Snatch 3RM

Workout

Endymion (Time)

21/15/9

-Deadlifts (225/155)

-Hand Release Pushups

-Pull-Ups

*400m run after every round

Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 any Monostructural movement @ moderate pace

Then, 2 Rounds:

10 PVC PT (straight arms and controlled)

10 PVC Snatch Balance (to ½ Power Squat)

10 PVC Back Squats (:02 pause in the bottom)

10 PVC BTN Press (from the bottom of the last squat!)

20 PVC Lateral Hops (jump from side to side)

Strength

Snatch (3RM)

20-Min. Clock to build to 3RM Snatch –

Power or Full, athlete choice

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Last seen 2018

Thursday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PIZZA DELIVERY GAME!

Then, 3 Rounds:

5/5 SA KB Sumo Deadlift

5/5 SA RKBS

10 Plank Transitions

10 Scap Pull-Ups

Workout

Metcon (AMRAP – Reps)

18-Minute EMOM:

MIN 1:

:50 Max Reps of “KB Flow” (53/35)|(35/26)*

MIN 2:

:50 Max Reps of “BW Flow”**

MIN 3:

:50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is…

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

Scales:

KB Flow:

Reduce load/reps and/or use a DB

BW Flow:

Sub 10 Mountain Climbers for the Sit Throughs

Rope Climb:

Max Rope raises/lowers, max kipping K2E, Max Complex: 1 pull up + 1 K2E

Finisher

Metcon (Calories)

3 Sets:

1:00 Max Cal. on Bike

1:00 KB Plank Taps

1:00 Alt. V-Ups

1:00 Rest

Score is Lowest Cal. on Bike

Wednesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Easy Row

3 Rounds w/ light DB:

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

25′ SA DB OH Walk (L)

Repeat on R side

10 empty bar Elbow Punches

10 Strict Press

10 Push Press

10 Push Jerk

Strength

Metcon (Weight)

5 Sets:

1 Push Press

+

2 Push Jerk

+

3 Split Jerks
Score is heaviest set.

Workout

Metcon (AMRAP – Rounds and Reps)

10-Min. AMRAP:

6 Push Jerk (155/105)|(115/75)

15/12 Cal Row
Scales:

Push Jerk:

Decrease load or sub for 10 DB Bench Press or 10 Push-ups

Row:

1:20 of monostructural work; 200m run or 15/12 Cal Bike

Optional Cool Down

Warm-up (No Measure)

5:00 Foam Rolling Upper Back / Shoulders

Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a 9-Min. cap:

500m Row or .9 Bike

2 Rounds:

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms w/ Push-Up

2 Rounds:

8 empty bar Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck-Ups

2 Rounds:

10 empty bar RDL

10 Perfect Push-Ups

10 Kip Swings or Kip Swing w/ Knee Raise

Strength

Deadlift (3RM or Heavy 3-Rep)

15:00 to build to Heavy 3 Reps or 3RM.

No sloppy Reps!

Workout

Metcon (Time)

For Time:

30-20-10*

Deadlift (245/165)|(165/110)

TTB

*50 Double Unders after each full set
15 min. cap.

Scales:

DL from plates or switch to Goblet or Back Squats

TTB:

V-ups or GHD Sit-ups

DU:

2:1 Single Unders or Plate Hops – or :30 Row or Bike sprint

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Min AMRAP:

100m Run

10 Reverse Lunges w/ Twist

10 Push-Up to Pike

8 Step-Ups

8 Up Downs w/ :01 Pause in Perfect Plank

Workout

Metcon (Time)

For Time:

400m Run

50 Box Jumps + Step -Down (24/20)

40 DBL DB Front Rack Lunges (35/25)(25/15)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL DB FR Lunges

50 Box Jump + Step-Down

400m Run
Weight Vest Optional.

KB optional for FR Lunges.

24 min cap.

Scales:

Run:

Sub to a distance and/or monostructural movement taking 2 min. or less

Box Jumps:

Step-Ups and/or reduce height

DB FR Lunges:

Bodyweight Lunges or Air Squats

Push Ups:

Knee Push-ups or DB Floor Press

Up-Downs:

RKBS

Cool Down

Warm-up (No Measure)

5:00 Full Body Flow

Mobility

2 Rounds:

:20 Hang, palms forward

10 PVC PT