Blog Search

Thursday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8-Minute AMRAP:

10/8 Cal.Row

8 Light Double RKBS

4/4 single KB Hang Snatch

4/4 Filly Lunge w/ Double KBs

8 Deadbugs

Workout

Metcon (Time)

For Time:

24-18-15-12-12-15-18-24

Battle Rope Slams

Cal. Row

Skill

Warm-up (No Measure)

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

Wednesday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a 10-Min.Clock:

3:00 Bike, Ski, or Row, increasing intensity gradually

Then, 3 Rounds:

10 Lunges w/ Samson Twist

12 Tempo Air Squat (1211)

14 Alt. Groiners

15′ Duck Walk

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

Strength

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*
Score is max total reps of FS & K2E combined.

Barbell must be in Front Rack Hold for minimum of :40 to score Rx/Rx+.

*GHDSU Optional

Tuesday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Singles → 20 Fast Singles → 20 Double Unders

10 Arm Crosses

10 Arm Circles Forward / 10 Back

10 Arm Haulers

Then,

2:00 Foam Rolling Lats

2:00 Banded Shoulder Distraction from Rig (1:00/side)

:20 Elbow Punches with Barbell

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

Workout

Metcon (3 Rounds for time)

1. EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press (115/75)|(75/55)

-Rest 1:00-

2. EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press (135/95)|(95/65)

-Rest 1:00-

3. EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.

Monday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4-Minute AMRAP:

20 Plank Shoulder Taps

10 Plank Tucks

10 Jump Squats

Then,

3 Rounds:

:30 Row

10 Up down to plate

7 Light Kip → 5 Big Kip → 3 Kipping Pull-ups

Workout

Metcon (Time)

5 Rounds for Time:

25/22 Cal Row

15 Burpees to 25# Plate

7 Bar Muscle-Ups

Cool Down

Warm-up (No Measure)

2:00 Pec Release (L)

2:00 Pec Release (R)

2:00 Child’s Pose

Sunday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

1 Length Bear Crawl

1 Length High Knees

1 Length Alt. Over the Fence/Under the Fence

Then w/ a partner and empty barbell:

2 Rounds:

P1:

5 RDL

5 Hang Muscle Clean

5 Front Squat

5 Push Press

P2: AMRAP 2 Spider Lunges, 1 Push-Up to Pike

Then,

2 Rounds:

P1:

5 Snatch Grip RDL

5 Hang Muscle Snatch

5 BTN Snatch Grip Push Press

P2: AMRAP: 2 Bootstrappers, 2 Inch Worms

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

60 Front Squats (135/95)|(95/65)

50 Clean & Jerk

40 Power Snatch

30 Clusters
*Partner 1 works while Partner 2 rests.

Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

Cool Down

Warm-up (No Measure)

2 Rounds:

1:00 Scorpion Stretch (L)

1:00 Scorpion Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

Saturday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Increase pace with each AMRAP!

AMRAP 4:00

:30 Plank

8/8 Split Squats

20 Single Unders

Then,

AMRAP 3:00

20 Alt Plank Shoulder Taps

16 Alt Box Step Ups

15 DU (30 Singles)

Then,

AMRAP 2:00

5 Up-Downs

10 Alt Step Ups w/ KB in Goblet

20 DU (40 Singles)

Strength & Conditioning

With a 20-Minute Clock, complete a Lift from the week* or work on Strength, Conditioning, Skill, or Mobility of choice.

Deadlift 1×5

Turkish Get-Up 1×1, building over 14 Reps (heaviest -same each side = 1×1)

Thruster 3×5, TNG and FTG

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :50 Max Double Unders

MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)

MIN 3 – :50 Ring Plank
Score is combined total of DU and Step-Ups.

KB can be held any way.

Friday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Pre-Workout (after teaching portion)

1 “MOCK” ROUND…

100m Run

8 KB Swings

4 Pull-ups

100m Run

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 min. cap.

Finisher

Metcon (No Measure)

5 Sets:

10 Strict TTB or Strict Knee Raise

Rest as Needed b/t Sets

Thursday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a 10.Min Clock:

:30 Bar Hang

:30 Cross Body Hold

:30 Farmer Carry

:30 Front Rack Squat Hold

Repeat

Static Holds are w/ 1 KB & 1 DB.

Don’t change side until the next round.

Example:

Round 1 = KB in Right Hand & DB in Left Hand

Round 2 = DB in Right Hand & KB in Left Hand

Workout

Metcon (AMRAP – Rounds and Reps)

21-Minute AMRAP:

40 Walking Lunges

20 Deficit Push-Ups, 4″/2″

40 Sit-ups

20 Box Jumps (30/24)

Wednesday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Min. Row

Then,

With a 5-Min. Clock:

8/8 Elbow Punches

8 BTN Strict Press

6 Front Rack Tempo Push Press @2121

4 Pausing Thruster (:02 Hold at bottom of the Squat)

Strength

Thruster (3×5)

12 Minute Clock.

Loading should be moderate w/ all Reps TNG and FTG.

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

Warm-up (No Measure)

3 – 6:00 Foam Rolling Quads and Posterior Chain

Tuesday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a Partner and a 10- Minute Clock:

P1 —> 200m Run (increase pace every Round)

P2 —> DB Complex*

Deadlift

SA DB Swing

Muscle Clean

Press

FS

Thruster

Extended Warm-up

Turkish Get Up (1×1)

With a 5-Minute Clock:

14 DB Turkish Get-Ups (Start Light and increase gradually)*

*Alternate arms each Rep.

1 Rep includes the up and down portion.

Score = heaviest weight that you complete 1 Rep on each side with.

Workout

Metcon (3 Rounds for time)

3 Rounds:

400m Run

40 Alt. Hang DB Snatch (50/35)|(35/25)

2:00 Rest
22 min. cap.