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Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Start off with a class 400m jog!

into…

AMRAP x 6 MINUTES

6 DB Hang Squat Cleans (light DB’s)

6 DB Push Press

6 DB Bent Over Row

6 Kip Swings or Ring Rows

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

Workout

Metcon (Time)

FOR TIME

400m Run

into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)|(75/55)

4-8-16-24-16-8-4

Pull-up

Thursday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress movement every round)

:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts

10 Reps of…Plate DL → Plate Power Clean → Plate G2O → Plate Thruster

10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper

Workout

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00…

1500m Row

25 Plate Ground to OH (45/35)|(35/25)

Max Double Unders in Remaining Time

Optional Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

Wednesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 EZ Pace on Bike or Row

Then…

2 ROUNDS

20 Alt. V-Ups

10 PVC Good Mornings

10 Alt. Cossack Squat

Into…

2 ROUNDS

20 Atl. Superman

10 Reverse Lunges

5 PVC Kang Squat (:03 pause at bottom)*

Strength

Back Squat (5-5-3-3-1-1)

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

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.

Record heaviest single rep.

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

On A 3 MINUTES RUNNING CLOCK…

:30 Slow pace on bike or rower

:30 Sprint

-THEN-

AMRAP X 6 MINUTES

7/7 DB Single Arm Bent Over Row

25’ Bear Crawl

25’ Reverse Bear Crawl

7/7 DB Single Arm Thruster

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20/15 Cal Bike or Row

15 Hand Release Push-up

2 Rope Climb

Finisher

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

HS Walk Play*

*Suggested Drills…

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

10 Air Squats

10 DB Strict Press

10 DB Sumo Deadlift

5 Broad Jumps

-Into-

AMRAP X 5 MINUTES

:30 Lunge & Twist

:30 Bar Hang

:30 Toy Soldiers

:30 PVC Pass Throughs

Extended Warm-up

Warm-up (No Measure)

3 SETS

5 Tempo DB Push Press (30X1)

5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.

Workout

Metcon (Time)

FOR TIME

40-30-20

Deadlift (185/125)|(135/95)

DB Push Press (50/35)|(35/25)

Box Jump (24/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Row

10 Alt. Groiners

10 DB Strict Press (Light)

5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep)

-Rest 1:30-

AMRAP x 5 MINUTES

100m Row

10 DB Front Squat

10 DB Push Press

5 Up-Downs (speedy hips!)

Then with Empty Barbell…

10/10 Elbow Punches with BB (Front Rack)

10 BB Back Rack Lunges

10 BB Kang Squats

10/10 Elbow Punches with BB (Front Rack)

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

FOR QUALITY

2 SETS

20 Empty Barbell Curls*

Max Chin Over Bar Hold or Max Top of Ring Row Hold

*Curls should be slow and controlled

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 KB Deadlift

10 Russian KB Swings

15 Jumping Jacks

20 Mountain Climbers

Weightlifting

Send 15 minutes working on skill/ lift of choice.

Make up Lifts: Back Squat

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES

200m Run

-Rest 1:30-

AMRAP x 12 MINUTES

4 Push-ups

8 KB Swing (53/35)

16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.

Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

Once completed, have everyone get their barbells out and on your call, perform the age old Burgener Warm Up…

3 Rounds, 3 reps of each movement

1. Down and Up

2. Elbows High and Outside

3. Muscle Clean

4. Clean Drop

5. Hang Power Clean (from the knee)

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Thursday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS*

*Each round will progress in complexity, with the row building in intensity each time.

250m Row (Easy → Mod → Hard)

10 Air Squat → PVC Front Squat → PVC Overhead Squat

7 Push Up → Ring Dip → Dip Negative

7 Scap Pull Up → Chin Ups → Pull Ups

7 Sit Ups → Lying Leg Lift → Hanging Knee Raise

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Reps Tall Box Jump*

MIN 2 – Max L-Hang or Tuck-Hang

*Suggested max height of 36″

Workout

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

1:00 – Cal Row

1:00 – Strict Ring Dip

1:00 – Box Jump (24/20)

1:00 – Toe to Bar

-Rest 1:00 b/t Sets-

Wednesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run followed by…

2 ROUNDS

10 Glute Bridges

8 V-Ups

6 Up-Down + Broad Jump

Into…

2 ROUNDS

10 Kang Squats

8 Strict Presses

6 Hang Muscle Snatches*

Strength

Back Squat (5×3 (20X1))

Back Squat @70-80% of 1RM*

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

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Overhead Squats (95/65)|(65/45)

9 Bar Facing Burpees

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike