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Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up — Have athletes grab a moderate-light KB.

AMRAP x 10 MINUTES

100m Run (Moderate Pace)

8 KB Sumo DL

8 KB High Pulls from the waist

8 KB Russian Swings

Then…

2 Sets with an Empty Barbell

10 Deadlifts

10 Hang Muscle Cleans

10 Front Squats

10 Strict Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Sumo DL High Pull (115/75)|(95/65)

20 Push Press

800m Run

Finisher

Warm-up (No Measure)

“BEACH BODY ABS”

2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Run

50ft Walking Lunge → 50ft KB FR Walking Lunge → 50ft Filly Lunge*

7/7 KB or DB Power Clean

15 Band Pull-Aparts

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

5 KB Swing (53/35)|(35/26)

5 Wall Ball (20/14)

5 Up-Down

10 KB Swing

10 Wall Ball

5 Up-Down

15 KB Swing

15 Wall Ball

5 Up-Down

…and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout.

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

Finisher

Warm-up (No Measure)

“BEACH BODY ABS”

2-3 SETS

30 Russian Twists (use WB)

30 Heel Taps Over WB

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

FBB Warm-up…3 Rounds, Increasing Effort Each Round

1:30 Row or Bike (start slow and end moderate/high in final round)

10 Up-downs

20 Single Unders

10 Russian Step-Ups (knee to chest during step-up with non-plant leg)

20 Hollow Flutters (1L / 1R = 1 Rep)

10 Double Russian KB Swing (light)

:30 Double KB Front Rack Walk (controlled and steady!)

(15:00 Cap on General Warm-up)

Workout

Metcon (AMRAP – Reps)

ON A 25:00 RUNNING CLOCK…

25 Burpee Box Step-Over (24/20)

50 Cal Bike

100m Walking Lunge

200 Double Unders

200m KB Farmer Carry (70/53)|(53/35)

Then…

Max Cal Row in Remaining Time

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers Stretches*

20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)

10 PVC Pass-Thrus

10 PVC Overhead Squats

20’ Slow Bear Crawl

20’ Slow Inch-Worm

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*

MIN 1 – HSPU Strict Skill Development

MIN 2 – 3-5 Reps of Deadlift

*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.

Workout

Metcon (No Measure)

4 ROUNDS FOR QUALITY*

5 Deadlift (Athlete Choice, Heavy)

10 Strict HSPU or DB Strict Press

20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-ups optional.

-16:00 Time Cap-

Thursday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 SET

10-15m, Perform movement then Jog Back…

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction half way)

Walking figure four

Lunge with twist

Toy soldiers

Walk on toes

Walk on heels

-Quick Rest-

1 SET

10-15m, Perform movement then Jog Back…

High knees

Butt kickers

Side Skip Jumping jacks (down and back)

Single Leg forward hop (right leg)

Single Leg forward hop (left leg)

Karaokes (down and back)

100m run

Workout

Metcon (Time)

FOR TIME

1 Mile Run

into…

50-40-30

Pull-up

Push-up*

*Hand Release Optional

-20:00 Hard Cap-

Wednesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND

P1: Ski

P2, Complete Full Round

5 Inch Worms

5 Behind the Neck Snatch Press with PVC

5 Behind the Neck Snatch Press from ¼ squat (PVC)

5 Sots Press (PVC)

1 ROUND

P1: Ski

P2, Complete Full Round

5 Overhead Squat

5 Jumping Squat PVC in Back Rack

5 Cossack Squat PVC in Back Rack

5 Hang Muscle Snatch (PVC)

Strength

Snatch (8×1)

SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS

1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (No Measure)

EMOM x 12 MINUTES*

MIN 1 – :45 Max Power Snatch (95/65)|(65/45)

MIN 2 – :45 Max Cals on Rower

*:15 Mandatory rest after each :45 work period.

Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (50/35)|(35/25)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…

:30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)

:30 Tempo Air Squats (33X1)

:30 Squat Hold

Strength

Back Squat (5×3 (30X1))

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)|(95/65)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

30 Jumping Jacks

10 Push-ups

30 Mountain Climbers

10 Lunges

Partner Strength

Bench Press (10-9-8-7-6-5-4-3-2-1)

Bench Press (Bodyweight)

*Work in teams of 3 changing weights as needed. Rest as needed b/t sets.

-20:00 Hard Cap-

Workout

Metcon (Time)

FOR TIME

40-60-80-60-40

Plate Jumps*

10-20-40-20-10

Toes to Bar

*Plate jumps are both feet of then on to plate. Fast footwork!

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner 400m Jog w/ MB pass

Into…

6 ROUNDS (3 rounds per partner)**

10/8 Cal Bike

20 Alternating Single Leg V-Ups

10 KB Sumo Deadlift High Pulls

20 Suitcase Lunges

**P1 works, while P2 stretches…perform a stretch or hold each round they are “off”. Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups

Workout

“FROZEN ROPE” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Bike

2 Rope Climb

20 Plate Squat Clean (45/35)|(25/15)

2 Rope Climb

Cool Down

Warm-up (No Measure)

NOT FOR TIME

400m Walk as a Group*

*Calm nasal breathing only