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Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L)

25’ Cross Body Walk (R)

25’ Cross Body Walk (L)

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Row

50 Wall Ball (20/14)

10 Muscle-Ups

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MIN:

Odd: :50 Row @ 60% → 70% → 80% → 90%

Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

Back Squat

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

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout

Metcon (Time)

FOR TIME

30-20-10

Kettlebell Swing (53/35)

Burpee

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Rock Paper Scissor” w/ Burpee Penalty!

– Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees.

*After the RPS game…

AMRAP x 7 MINUTES

5 PVC Passes

10 Walking Lunges w/ a Twist

25’ Bear Crawl

25’ Crab Walk

5 Broad Jumps w/ 5 Air Squats when you land!

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

8 Push-ups

8 Front Rack Reverse Lunges (75/55)|(65/45)

*Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (75/55)|(65/45)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Quad Smash (L)

2:00 Quad Smash (R)

2:00 Pec Smash (L)

2:00 Pec Smash (R)

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

7 MIN PARTNER AMRAP

PARTNER 2 Complete…

1 ROUND OF…

20 MB Russian Twists

10 Box Step Ups

10 MB FS Squats

10 MB G2OH

PARTNER 2 Hold any Static Position…

Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.

Workout

Metcon (Time)

2 ROUNDS FOR TIME

800m Med Ball Run (20/14)|(14/10)*

50/40 Cal Row

25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

Finisher

Warm-up (No Measure)

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit

Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row into…

3 ROUNDS FOR QUALITY (really feeling the positions)

10 Barbell Deadlifts (pause at mid-thigh)

7 Hang Muscle Cleans (open rack further each rep)

5 Front Squats (hold bottom and bounce out of hole slow)

3 Strict Presses (press up hard and push body through bar)

Weightlifting

Power Clean (1×5)

ON A 12:00 RUNNING CLOCK…

Build to “Heavier” 5 rep Power Clean

*Immediately before workout, build up quickly to

15-25% heavier than workout weight working on barbell cycling

Metcon

Metcon (AMRAP – Reps)

10 MIN AMRAP:

Max Rep Power Clean (135/95) | (115/75)

*5 burpees at the top of each minute including start of workout.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling

*Focus on quads and hips

Thursday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

:30 Bike

25’ Forward Bear crawl

25’ Reverse Bear crawl

8/8 DB Cross Body Single Leg RDL

6/6 SA Half Kneeling DB Arnold Press

4/4 SA DB Overhead Split Squat

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

10 Wall Balls (20/14)

10 Med Ball Russian Twist

-Rest 3:00 b/t Sets-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Slow Walk Focusing on Calm Nasal Breathing

Wednesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/10 Arm Circles Forward/Backward

10 Lunges With Twist

5 Inch Worms

:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Alt. Lateral Box Step Ups

5/5 SA DB Press

2 Wall Walks

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

Then…

SKILL

ON A 6:00 RUNNING CLOCK…

Kipping HSPU Breakdown

Workout

Metcon (Time)

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set.

Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Tempo Air Squats (5051)

:30 Squat Hold

:30 Pigeon Stretch (Left Leg)

:30 Pigeon Stretch (Right Leg)

Into…

3 SETS OF:

7 Back Squats (30X1)*

Strength

Back Squat (5×1 (20X1))

Back Squat @80-90% of 1RM*

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

*Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Back Squat (155/105)|(135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS — With a partner, “Mirrored” (both athletes move together in unison)

8 Up-downs

8 Air Squats

8 V-ups/Tuck-ups

8 Plate Ground to OH

Into…

1 ROUND (Non-mirrored, partners alternate movements – P1 rows then P2 rows, etc.)

300m Row

10 Burpees

10 Toes to Bar

10 DBL DB G2OH

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Jumping Jacks (full range of motion w/arms)

10 Mt. Climbers

10 Sit Ups

10 Air Squats

into…

Play a Game!

Weightlifting

Spend 20-25 minutes working on skill/ lift of choice.

Make up: Back Squat, Hang Squat Clean Thruster

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5 Burpees

10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*

20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.