Blog Search

Saturday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Alt. Box Step-Ups

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB BOR

Strength & Conditioning

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

*TTB Skill Building:

3 Kip Swings + 3 Kipping Knee Raises + 3 TTB – approach this as a complex and scale Reps to a number that you can link movements together within.

*Barbell Complex 1×1:

1 Power Snatch + Squat Snatch + 1 OHS

Workout

Metcon (AMRAP – Rounds and Reps)

With a 10-Min. Clock:

Max Cal. Row*

*Every 2:00 including 3,2,1 go, perform 10 Up-Downs

Rest 3:00

10-Min. AMRAP:

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/25)
Score is Rounds + Reps; add Cals to Reps.

Scales:

Row:

Bike, or, scale time spent working to 6, 7 or 8 min.

Box Jumps:

Step-ups or Reverse Lunges, or, Reps to a total that keeps you moving

BOR:

Scale #, or Ring Row

Friday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a 10-min. Clock:

10 KB Romanian DL

5/5 Single Arm KB BOR

:15 L arm FR Hold

:15 L arm OH Hold

:15 R arm FR Hold

:15 R arm OH Hold

10 Strict Burpees

Repeat

Strict Burpee = Air Squat down + Step back to High Plank + Strict Push-up + Step forward to bottom of Squat + Finish Squat to Standing

Skill

Warm-up (No Measure)

With a 12-Min. Clock:

Kipping HSPU skill work and practice, minutes 1-8.

Empty barbell Tempo DL warm-up, minutes 8-12.

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
12 min. cap.

Scales:

Deadlift: Scale to a weight that can be done in two unbroken sets. Or, Back Rack Reverse Lunges @ 22-16-10 Reps

HSPU:

Pike Push-ups or DB Push Press

Finisher

Metcon (No Measure)

Alternating TABATA:

Russian Twist

Slow Tuck-Ups

…alternate movements for 8 Rounds total.

Thursday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2 Rounds:

1:00 each:

Mountain Climbers

Jumping Jacks

Groiners, alt.

Hollow Rocks

Sit-Throughs, alt.

2 Rounds:

10 Scap Pull-Ups

5 False Grip Ring Rows

10 DB Deadlift

10 Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

18-Minute AMRAP:

6 Ring Muscle-Ups

18 DB Hang Power Cleans (50/35)|(35/25)

36 Forward Lunges
Scales:

MU: Jumping or Strict bar MU. Or, any of the progressions from skill/teaching portion

DB HPC:

KBS or DB DL

Forward Lunges:

Step-ups or Air Squats

Wednesday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Length each:

Lunging Samson Stretch

Over/Under the Fence

Bear Crawl

8 Up-Downs

8 Cossack Squats

8 PVC Pass Throughs

8 PVC Back Squats

6 Burpees

6 Lunging PVC Pass Throughs

6 PVC OH Squats

6 Snatch Grip PVC Sots Press

Strength

1 Power Snatch + 1 Squat Snatch + 1 OHS (1×1)

Complete complex of 1 Power Snatch + 1 Squat Snatch + 1. Overhead Squat
15 min. Clock.

Workout

Metcon (AMRAP – Reps)

4-Min.EMOM:

5 Burpees

Max Reps Squat Snatch (95/65)|(65/45)

Rest 2:00

4-Min. EMOM:

5 Burpees

Max Reps

Squat Snatch (95/65)|(65/45)
Score is toal Squat Snatch Reps from both EMOMs.

Scales:

Burpees:

Scale Reps to be done w/in :20. Or, scale to Up-Down or Slam Ball, still looking to be done w/in :20.

Squat Snatch:

Power Clean to Front Squat (possibly to Push Press, if OH is an option).

Tuesday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:30 Moderate Row

:30 Arm Crosses

:30 PVC PT

:15 Doorway Stretch, each Side

5 Push-Up to Down-Dog

Then,

Jump Rope TABATA:

R1 & R2:

Right Leg Single Unders

R3 & R4:

Left Leg Single Unders

R5 – R8:

Single Unders

Workout

Metcon (Time)

4 Rounds for Time:

75 DU

500/450m Row

25 HR Push-ups
20 min. cap.

Scales:

DU: 1:00 DU attempts, finish Reps w/ Singles, or do Single Unders or Plate Hops, 2:1.

Row:

25/20 Cal. Bike, or scale back Row Cal.

HR Push-ups:

DB Floor Press

Finisher

Metcon (No Measure)

3 Sets:

25 empty bar Bicep Curls

25 Hip Bridges

Monday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Then, 2 Rounds:

:30 Active Hang

10 Scap Pull-Ups

:30 Hollow Hold (Hang or Floor)

10 Bootstrappers

Then, 2 Rounds:

10 Kip Swings

10 Tuck-Ups

10 alt. Groiners

10 RKBS

Skill

Warm-up (No Measure)

3 Sets for Quality:

3 Kip Swings + 3 Kip Swings & Knee Raises + 3 TTB
Goal is to practice cycling/connecting Reps.

Reduce Reps as needed to complete the 3 movements as a complex.

Workout

Metcon (4 Rounds for reps)

“TABATA”

TABATA 1 – RKBS (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – TTB

TABATA 4 – Rope Slams
1:00 Rest between Tabatas.

Score = each Tabata’s total Reps; you will enter 4 scores.

Scales:

RKBS:

decrease load or complete KB Goblet Squats or Hip Bridges

Air Squats:

Rig-assisted Squats

TTB:

Reverse Crunches

or Sit-ups

Rope Slams:

Plate G2OH

Sunday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Groiners

10 Bootstrappers

10 Samson Twists, each side

6-Min. AMRAP:

10 PVC Pass Throughs

10 Box Step-Ups

10 empty bar Good Mornings

10 Up-Downs

Extended Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

5 Down + Up

5 Elbows High + Outside

5-Muscle Snatch

5 Snatch Drops

5 Hang Snatch

1 Min. Rest

Workout

Metcon (Time)

For Time:

18-12-6

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

Rest 2:00

6-12-18

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

Saturday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Length each:

High Knees

Butt Kicks

Frankensteins

Under/Over the Fence, alt.

Then,

2 Rounds w/ Partner:

10 Partner Plank WB Rolls

10 Partner Wall Balls

10 Synchronized Burpees

Strength & Conditioning

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

*Deadlift 3-3-3

*Rope Climb footwork

*KB SA Complex:

SA KB Deadlift

SA KB SDHP

SA RKBS

SA KB Hang Clean

SA KB Snatch

Partner Workout

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP in Teams of 2:

Partner 1:

150m Row

12 Wall Balls (20/14)

6 Burpees

Partner 2:

Rest
P1 completes a full Round while P2 Rests, then switch.

Friday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Easy Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Row

1:00 Bootstrappers

1:00 Hard Row

1:00 Low to High Plank

1:00 Nasal Breathing Walk

Then,

4-Min. AMRAP:

8 DB BOR

6 DB Strict Press

4 DB Ground to Overhead

2 DB OH Lunge

Workout

Metcon (AMRAP – Reps)

21-Min. EMOM:

MIN 1: Max Reps DB “Bear Complex” (50/35)|(35/25)

MIN 2: 2 “No Jump” Rope Climbs

MIN 3: 20/15 Cal Row
1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

For the Rope Climb, start climb with feet planted.

Scales:

DB Bear Complex:

Scale DB # to complete at least one complex.

Rope Climb:

if the Pull is the focus, Ring Rows, or Lying Rope Walk-ups; options for straight-legged or bent knee.

If Footwork/coordination is the focus: Tall Reach, find footwork and hold :05-:10 in secure position. Reset if you lose your footwork!

Row:

Find a pace/Calorie count that allows you to be done working in :50.

Cool Down

Warm-up (No Measure)

5:00 Flow

Thursday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Singles

5 Inch Worms + Push Up

5 KB Deadlift

5/5 SA KB Strict Press

Then,

2 Rounds:

20 Fast Singles

10 Tuck Ups

5 KB Upright Row

5/5 KB Push Press

Skill

Metcon (Weight)

10:00 Clock to

Build to Heavy Set of KB Complex:

1 SA KB Deadlift

1 SA KB Sumo DL High Pull

1 SA KB Russian Swing

1 SA KB Hang Clean

1 SA KB Hang Snatch
*Complete entire complex on L arm, then R arm. After successful completion on both arms, build in load.

Workout

Metcon (AMRAP – Rounds and Reps)

7-Minute AMRAP:

10 Unbroken Double Unders*

10 K2E

5 Strict Dips (Box, Ring or Bar)

Rest 2:00

AMRAP x 7 MINUTES

10 KB SDHP (53/35)|(35/26)**

10 K2E

5 Strict Dips (Box, Ring or Bar)
*Double Unders increase by 10 reps each Round.

**KB SDHP increase by 5 reps each Round.

To score: add Rounds & Reps from each AMRAP.

Scales:

Dips: Banded or toes/feet.

-assisted Dips.

SDHP: SD or RKBS.

K2E: Tuck-ups or Lying K2E.