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Thursday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

TABATA (:20 ON / :10 OFF)

Jump Rope*

*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc

Into …

2 ROUNDS

10 Supermans

10 Scap Pull-Ups

5 Inch Worm + Push-Up

:20 Hollow Body Hold

5/5 Single Arm DB Sumo DL

Into …

2 ROUNDS

5 Kip Swings

:20 HS Hold (or :30 Plank)

10 Hollow Rocks

5 Pike Push-Ups

5/5 Single Arm DB Swing

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Practice on Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

6 Alt. DB Hang Split Snatch (50/35)|(35/20)*

6 DB Box Step-Ups (24/20)**

24 Double Unders

*Alternate arms each rep, feet can split any way.

**Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

QUICK MOVEMENT FLOW (3:00)

3 SETS

15 Jumping Jacks

10 Squats w/ Twist & Reach (alternating twist each time)

5 Groiner L + Groiner R + Push-Up

Then…grad a Wall Ball

WALL BALL WARM-UP (7:00)

CHIPPER STYLE…

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

200m Run (No Wall Ball)

*From here, move into your teaching focus for the day…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m MB Run (20/14)|(14/10)

400m Run

30 Knees 2 Elbow*

30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

*GHD Sit-Ups Optional

(Score is Rounds + Reps)

Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)

Into…

25’ Alt Spiderman Stretches

25’ Alt Walking Knees to Chest (grab knee and pull into chest)

25’ Alt Soldier Kicks

25’ Toe Touches (grab opposite ankle and bow forward)

Then…Grab a Barbell!

2 SETS

5 Barbell Goodmornings

5 Slow Deadlifts (from below knee to stand)

Strength

Deadlift (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

:30 Wall Sit

:15/:15 Doorway Stretch (L/R)

:30 Reverse Plank

:30 Wall Sit

Immediately into…

3 ROUNDS (5:00 Min Cap)

10 Jumping Air Squats

10 Scap Push Ups

10 Kip Swings

Workout

Metcon (Time)

FOR TIME

10 Rounds of “CINDY”*

Immediately into…

“T2B FRAN”

21-15-9

Thrusters (95/65)|(65/45)

Toes to Bar

*1 Round of “CINDY” is…

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 Flow Stretching…

Recommended Flow:

Cobra Stretch

Dragon Stretch (L)

Dragon Stretch (R)

Saddle Stretch w/ Arm Cross (L)

Saddle Stretch w/ Arm Cross (R)

Seated Forward Fold

Rebound Recovery

(No Measure)

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 x :30 Mountain Climbers

Then,

Toomey Snatch Warm-up:

2 Rounds:

5 Inchworms

5 BTN Snatch-Grip Press

5 BTN Snatch-Grip Press in 1/4 Squat

5 Sots Press

5 Unbroken Jump Squats with barbell or PVC in back rack

10 Alt. Cossack Squats w/ PVC/barbell in back rack

5 Hang Muscle Snatches
PVC Round 1 & barbell for Round 2

Strength & Conditioning

Warm-up (No Measure)

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

As soon as you’re finished, start warming up to your Metcon Snatch #.

*Push/Pull Strength:

3 Rounds for Quality:

5-10 Reps of Strict HSPU or Seated Strict DB Press

5-10 Reps of Strict Ring Rows

Workout

“SNATCHING GWEN” (Weight)

FOR LOAD:

15-12-9

“Unbroken” Power Snatch

Unbroken in each set.

Short rests are permitted overhead and at the waist but reps should be completed TNG and without dropping the bar.

Use the same load for all three sets.
15 min. cap

Scales:

Snatch:

Clean & Jerk or Power Clean

Wednesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND (5-6 min)

1:00 Row (Start EZ, increase pace every :15)

10 Bootstraps

5/5 Single DB Sumo DL

:20 Jump Rope (High Single Unders)

2 ROUNDS

1:00 Row (Start 70%, increase pace every :15)

10 Wide Stance BB Goodmorning

5/5 Single DB Hang Power Clean

:20 Jump Rope (Double Under Scale*)

*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

Strength

Push Press (8-10-12-8-10-12)

DB Push Press, Unbroken

Workout

Metcon (Time)

4 SETS

10 DB Push Press

10 DB Burpee

1:00 Run, Bike, or Row

Rest 1:00 b/t Sets

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Nasal Breathing Walk

1:00 Banded Hamstring Stretch (L)

1:00 Banded Hamstring Stretch (R)

:30 Banded Hamstring w/ Crossbody (L)

:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

(No Measure)

Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run! Get to know 3 people’s names and 1 fact about each person!

Then,

2 Rounds of Quality Burpee “Cindy” – no rushing!

5 Burpees

10 HR Push-Ups

15 Air Squats

Then, 2 Rounds with PVC or barbell:

7 Deadlift

7 Hang Muscle Clean

14 Alt. Elbow Punches

Quick Rest

7 Front Squats

7 BTN Wide Grip Presses

7 Hang Muscle Snatch

Workout

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
25 min. cap

Scales:

Burpees:

Scale volume and/or switch to Up-Downs, Plate G2OH or Slam Balls

Barbell work:

Reduce load/volume and or switch to DBs

and/or Thruster to Front Squat, Power Snatch to Power Clean, OH Squat to Front Squat

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Alt. Groiners w/ reach to ceiling

10 Standing Trunk Twists

10 Alt. Leg Swings

10 Wide Stance Folded Reach-Through*

10 Broad Jumps, SLOW & CONTROLLED – soft landing!

Then,

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold
*Wide-legged stance, hip hinge to fold chest down to between the feet and reach through legs

Extended Warm-up

Metcon (No Measure)

3 Rounds for Quality:

5-10 Reps of Strict HSPU or Seated Strict DB Press

5-10 Reps of Strict Ring Rows
5 Min Clock

Scales:

HSPU:

DB BOR if overhead not an option

Deficit HSPU for more advanced

Ring Rows:

Elevated Ring Rows for more advanced

Workout

Metcon (AMRAP – Reps)

20-Min. EMOM:

MIN 1:

20/15 Cal Row

MIN 2:

15 TTB/20 Sit-Ups

MIN 3:

Max DB Renegade Rows (50/35)|(35/25)

MIN 4:

Max Rope Climbs
1 RR = Row L + Row R + Push-up

Score = total Reps @ each station

Scales:

Row:

Bike 16/13 Cal or Run 200m

TTB:

Reduce volume and/or switch to GHD Sit-ups, K2C, K2E, K2 something, V-ups, Sit-ups

DB Renegade Rows:

Knee Push-ups with Row, or Knee Push-up & :10 Plank Hold

Rope Climbs:

Beginner: Lay to Stand or Close Grip Pull-Up

Intermediate: 1 Rope Climb or Lowered height climb

Advanced = 3 Rope Climbs in the minute or 2 Legless

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!

Partner 1:

5 Squat Jumps

5 RDLs

5 Clean Pulls

5 High Pulls

5 Muscle Cleans

Partner 2: Row, increasing effort each set – Easy, Mod, Hard

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

500m Row

60 Power Clean (135/95)|(95/65)

1000m Row

40 Power Clean (155/105)|(115/75)

1500m Row

20 Power Clean (185/125)|(135/95)

*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.

(Score is Time)

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching/1 Min. each position:

Cobra Stretch

Pigeon (L-side)

Pigeon (R-side)

Seated Forward Fold

Rebound Recovery

Saturday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8-min. AMRAP:

200m Run

5 Push Up to Pike

5 Med Ball Cleans

5 Med Ball Thrusters

5 Kip Swings

Strength & Conditioning

With a 20-Min. Clock, complete a component from the week*, a Push Press 10RM, or work on a strength, conditioning, skill, or mobility of choice.

*Front Squat 10RM

*Handstand Skill/Strength

Strength

Push Press (10RM)

Workout

Metcon (AMRAP – Rounds and Reps)

With a 15:00 clock:

Buy-In:

100 Wall Balls (20/14)

Then, In remaining time:

AMRAP:

10 Thrusters (115/75)|(75/55)

10 C2B Pull-Ups
Scales:

WB:

Scale load and/or Reps or switch to Bench Press with barbell or DB

Thrusters:

Scale load and/or Reps or switch to Push Press if unable to Squat, Front Squat if unable to Press

C2B:

choose a gymnastics movement that you can cycle through quickly – JC2B, JPU, Pull-ups, RR