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Wednesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6-Min AMRAP:

12 Alt. Groiner w/ OH Twist

12 Scap. Retracts

12 Arm Haulers

6 Bootstrappers

Then,

2 Rounds:

12 Jump Squats

6 Burpees

12 Scap. Pull-Ups

6 Ring Rows

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2: :40 practice Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Focus on connecting reps with strong push away from the bar.

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min. cap.

Scales:

Pull-ups: Jumping Pull-ups, Kipping Jumping Pull-ups, Box Assisted Jumping Pull-ups, Ring Rows

Thrusters: Front Squats, DB Thrusters, DB or WB Front Squats

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Nasal Breathing Recovery Walk

2:00 Foam Roll Upper Back/Lats

1:00 Rebound Recovery (Prone Rest)

Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Easy Row

20 Alt. Groiners

20 KB Deadlifts

Then,

2 Rounds:

1:00 Moderate Row

16 Alt. Lunges

12 RKBS

Then,

3 Rounds:

:30 Hard Row

8 KB Goblet Lunges

6 KBS

Workout

Metcon (4 Rounds for reps)

4 Rounds for Reps:

2:00 Max Cal. Row

1:00 KBS (53/35)|(35/26)

1:00 KB Goblet Lunges

1:00 Rest
Keep a Running Tally for each Round – you’ll record scores for each Round.

Scales:

Row: decrease intensity – work for consistency rather than Calories.

Goblet Lunges: weighted Box Step-ups.

KBS: RKBS.

Finisher

Metcon (No Measure)

“Double Tabata”

Tabata 1: Hollow Hold

Rest 1:00

Tabata 2: Deadbugs

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Mountain Climbers

10 Alt. Groiners

10 Glute Bridges

:30 High Plank Shoulder Taps

Then, 2 Rounds:

5 Inchworms + Push-up

10 Plate G2OH

10 Barbell Goodmornings

:30 Isometric Hold- HS Hold/Nose to Wall Hold, if possible, or Down-Dog or Plank

Extended Warm-up

Deadlift (3-3-3)

Tempo @3001 for first 3 sets.

Goal is to build to beyond the DL workout weight and get a feel for really heavy.

Tempo sets should be moderate – moderately heavy.

15 min. Clock.

Workout

Metcon (Time)

For Time:

8-6-4-2-4-6-8*

Deadlift (275/185)|(185/135)

*after every set, complete…

8 HSPU

16 Plate G2OH (45/35)|(35/25)
17 min. cap.

Scales:

Deadlift: KB Deadlift to groound or plate(s) target.

HSPU: Seated DB Strict Press, or Pike Push-ups from Box.

G2OH: RKBS.

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a 4-min Clock:

5 Burpees

10 Scap Pull-Ups

8 KB Sumo DL

20 Single Unders

Repeat

Then, 2 Rounds:

5 Cal Ski

5 Kip Swings

10 Knee Raises

8 RKBS

20 High Singles / Double Unders

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 3…

Part 1:

13-Minute AMRAP:

P1:

1 Round:

6 TTB

14 RKBS (70/53)|(53/35)

24 DU

P2:

Wall Sit Hold

P3:

Rests

After the 13-Min AMRAP, 2:00 Rest.

Then, complete Part 2 (Team Max Cal. Ski!)
*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2, P2 switches with P3, etc.

Athletes must rotate in order. During the Ski, athletes rotate in order to complete Max Cals.

No Wall Sit; only 1 person will be working while 2 people are resting.

Part 1 – Score is Rounds + Reps.

Part 2 – Score is Reps (total Calories).

Scales:

TTB:

Substitute Knee Raises, V-ups, Sit-ups, or Crunches.

KB:

Weight: use a weight that allows for Unbroken Reps.

KB Goblet Squats or Air Squats can be substituted if RKBS are not an option.

Metcon (AMRAP – Reps)

Part 2:

7-Min Max Effort Team Ski for Calories
Max Effort Ski with same 3 partners, switching as soon as Power output is unsustainable.

Score = team’s total Calories.

Teammates must share the same Erg.

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a 10-min. cap:

1:00 Row, easy pace

5 Scap Push-Ups

5 Scap Pull-Ups

5 WB Front Squats

5 WB Push Press

5 WB Thrusters

:30 Row, moderate pace

5 Kip Swings

5 WB Front Squats

5 WB Push Press

5 WB

:30 Row, sprint pace

10 Kip Swings

10 WB

Strength & Conditioning

With a 20-minute Clock: work on *today’s skill, **a lift from the week, or strength, skill, conditioning, or mobility of choice.

*Muscle-up Transitions!

False Grip Ring Row- focus here on maintaining the False Grip throughout 5-8 Reps.

False Grip Pull to Sternum- knuckles stay pinned together as the rings pull down towards the bottom of the Rib Cage.

Pull and Transition to Bottom of the Dip- keeping the rings close together, trace the Ribs with the Rings to land in the bottom of the Ring Dip.

Banded Transition on Low Rings- with a band under the hips, work on the violent extension of the Hips and the transition into the bottom of the Dip.

Jumping Ring or Bar Muscle Up- on a set of mid-height rings or bar (if your hands are on the rings/bar w/ straight arms, legs are slightly bent), jump and land in the bottom of the Dip.

**1RM Power Snatch

**1RM Clean & Jerk

Workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Scales:

MU: C2B PU, Pullups, JC2BPU, JPU.

Row: volume + intensity that allows for consistent power output (Cal/Hr or 500m Pace).

Wallballs: a weight that allows for 10 Reps unbroken with minimal Rest (:10-:12 max).

WB Push Press, or WB Front Squat, with the same goal of a weight that allows at least 10 Reps Unbroken.

Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Sub 2:00 Run (400 or 200m)

40 Jumping Jacks

30 Mountain Climbers

20 Jump Squats

10 Alt. Lunge with PVC PT

10 Barbell Strict Press

10 Alt. Elbow Punches

1:00 Alt. Groiners

Strength

Clean and Jerk (1RM)

25:00 to build to 1RM Clean & Jerk!

Last C&J 1RM test was 9/4/19.

Workout

Metcon (Time)

3 Rounds For Time:

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

10 Shoulder to Overhead (155/105)|(115/75)
9 min. cap.

Scales:

Power Clean:

Scale the Weight or Reps and/or scale the movement to Clean Pulls or Deadlifts.

Shoulder to Overhead:

Scale the Weight or Reps and/or scale the movement to a Floor Press.

Thursday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Push-Ups to Down Dog

:20 Hollow Hold

20 High Plank Shoulder Taps

:45 Bike, Row, or Ski, moderate effort

5 Inch Worm + Push-Up

:20 Hollow Hold

3 Wall Walks

:45 Bike, Row, or Ski, moderate-high effort

Skill

Warm-up (No Measure)

12:00 Handstand Walk Intro/Skill Building:

Beginner – Bear Crawl, Walking Plank (R, L, Forward, Backward) or Box Walk

Intermediate – Box Walk or Guided Walk

Advanced – Guided Walk or Free Walk

Have fun and rest as needed!

Workout

Metcon (AMRAP – Reps)

15-Min. EMOM:

MIN 1 – Max Push-Ups

MIN 2 -Max Cal. (Bike, Row, or Ski)

MIN 3 – Max V-Ups
Keep a running tally; score is total Reps.

Scales:

Push-ups: Knee, Box, or Wall Push-ups.

V-ups: Sit-ups or Crunches.

Cool Down

Warm-up (No Measure)

2:00 each side:

Foam rolling Lats

Wednesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25′ each:

High Knees

Heels to Butt

Side Shuffle, R Lead

Side Shuffle, L Lead

Over/Under the Fence, alt.

200m Run

Then,

10 Scap. Pull-Ups

10 Scap. Push-Ups

10 DB Deadlifts

10 Hollow Rocks

10 Scap Pull-Ups

10 Scap Push-Ups

10 DB Front Squat

10 Arch Rocks

Skill

Warm-up (No Measure)

With an 8:00 Clock:

Kipping Pull-up Intro/Practice

Progression:

2 Low Amlpitude Kips

2 Medium Amplitude Kips

2 High Amplitude Kips

1 Kip + Knees-Up

Single Kipping Pull-up

2 Kips – 1 Pull-up – 2 Kips

Connected Kipping Pull-up Reps

See how far you can get through the progression; practice the step that is mechanically challenging, resting as needed.

Workout

Metcon (3 Rounds for time)

3 Rounds for Time:

30 DB Hang Squat Clean (50/35)|(35/25)

30 Pull-ups or Ring Rows

800m Run

Rest 1:30
30 min. cap.

This is the DB variation of the Hero Workout “Badger”.

Score is Time for each Round, not including Rest.

Pull-ups = Rx+.

Rx Ring Rows = straps vertical w/ shoulders directly below Rings and chest contact w/ both Rings every Rep.

Scales:

Run to a distance you’re able to complete in 4-5 minutes, if Rowing or Biking, you should also be aimingfor a distance that takes maximum 4-5 min.

Scale Down DB # and/or Reps to take no more than :90 – 2 min.

Scale Pull-ups/RR Reps to to a volume that can also be done in :90 – 2:00.

Scale RR by moving feet to adjust difficulty – think challenging but do-able!

Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Alt Box Step-ups

5/5 DB Strict Press

1:00 Alt. Deadbugs

Then,

2 Rounds:

8 Box Jump

8/8 DB Push Press *non-working hand holds DB at shoulder

1:00 Alt. Bird Dogs

Then,

2 Rounds:

10 Box Jumps *Fast!

10 DB Push Press

1:00 Plank Hold

Workout

“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)

*20-Minute AMRAP:

20 Box Jumps (24/20)

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

*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups

Cool Down

Warm-up (No Measure)

2:00, each leg:

Calf/Achilles Roll w/ lacrosse ball or foam roller

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 Alt Spiderman Lunges

10 Bootstrappers

5 Inchworms

3 Burpee Broad Jumps

Then, 3 Rounds w/ empty bar:

5 Snatch Grip RDLs

5 Kang Squats

5 BTN Press

Strength

Snatch (1RM)

25 min. Clock to build to 1RM Snatch (last Snatch 1RM was 8/28/19).

Workout

Metcon (AMRAP – Reps)

With a 5:00 Clock:

30 Burpees

Max Reps of Power Snatch (95/65) (65/45)
Score = Power Snatch Reps.