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Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Foam Roll Upper Back/T-Spine

1 ROUND…

5 Inch Worm + Push-Up

10 Double DB Sumo DL

10 Double DB Bent Over Row

2 ROUNDS…

10 Scap Push-Ups

5 Bootstrappers

10 Double DB Swings

10 DB Deficit Push-Ups

Get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack.

1 ROUND EACH with empty bar:

5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top

5 Bench Press- no tempo

Strength

Bench Press (4 x Max Reps)

4 SETS

Max Reps BW Bench Press*

-Rest as Needed b/t Sets-

*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Workout

Metcon (AMRAP – Rounds)

12- Minute EMOM:

MIN 1 – 10 DBL DB Ground to OH (50/35)|(35/25)

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – 8 DB Renegade Rows*
Score is Rounds completed.

*1 Rep = 1 Push-Up + Row L + Row R

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds w/ 5 min. cap:

10 Inch Worms → 10 Bodyweight Good Mornings → 10 Barbell Good Mornings

10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises

Strength & Conditioning

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

*5-5-5 Push Press or Front Squat (Deload from Wendler Cycle):

Set 1:

30-40% x5

Set 2:

40-50% x5

Set 3:

50-60% x5

*3-3-3 Power Snatch

w/ 20 Unbroken DU or Single Unders immediately following each set; rest as needed between sets.

Partner Workout

Metcon (Time)

4 Rounds for Time in Teams of 2:

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

40 TTB

60 Cal Row
P1 works while P2 rests. Workout must be completed in order.

Split reps between partners any way.

Additional Challenge: Double Overhand Grip for the DL and no bar slamming.

32 min. cap.

Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Jump Squat + Push-up

10 Bootstrappers

10 Alt Reverse Lunges w/ a Twist

10 Alt Leg Swings

10 Alt Knee Pull to Chest

Then,

2 Rounds:

:30 L/R Tricep Smash in Rig

10 Alt Front Rack Punches in Rig

10 Elbow Punches from Back Rack

Strength

Front Squat (5-5-5)

Set 1: 30-40% x 5

Set 2: 40-50% x 5

Set 3: 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanically sound.

Workout

Metcon (Time)

For Time:

21-15-9

Thruster (95/65)|(65/45)

Burpees to Target (6″)
9 min. cap.

Optional Cool Down

Warm-up (No Measure)

2:00 Calm Nasal Breathing

4:00 Flow Stretching

2:00 Calm Nasal Breathing

Thursday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12 Burpees

30 Singles Unders (RD 1-2)/ Double Unders (RD3)

5 RDL

5 Hang High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch

Extended Warm-up

3-3-3: Power Snatch (3-3-3*)

With a 10:00 Clock: start moderate and build with small jumps.

All reps TNG w/ goal of 3 moderate sets.

*Immediately after each set perform 20 Unbroken Double or Single Unders.

Rest as needed between Sets.

Workout

Metcon (AMRAP – Rounds and Reps)

15-Min. AMRAP:

3-2-1 Power Snatch*

15 WB (20/14)

20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5… 3 reps @ (115/75)|(75/55)

Minutes 5-10…2 reps @ (135/95)|(95/65)

Minutes 10-15…1 rep @ (155/105)|(115/75)

**If you trip-up on the rope, start the set of DU or SU over.

Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 QUICK ROUNDS:

5 Bootstrappers

10 Jump Squats

2 QUICK ROUNDS…

5 Push-Ups

10 Plank Shoulder Taps

2 QUICK ROUNDS…

10 Empty Barbell Deadlift

5 Muscle Clean + Push Press

Workout

KDC 12 Days of Christmas WOD (Time)

1- SDLHP (75/55)

2- Thrusters (75/55)

3- Push Press (75/55)

4- Power Cleans (75/55)

5- Power Snatch (75/55)

6- KBS (53/35)

7- Pull-Ups

8- K2E

9- Wallballs (20/14)

10- Box Jumps (24/20)

11- Push-Ups

12- Burpees
Rx+:

1. Ring Muscle Up

2. Thrusters (95/65)

3. Push Press (95/65)

4. Power Clean (95/65)

5. Power Snatch (95/65)

6. KBS (70/53)

7. C2BPU

8. TTB

9. WB (20/14)

10. HSPU

11. Box Jumps (30/24)

12. Bar Facing Burpees

Scaled:

1. Burpee

2. Med

Ball Thruster

3. Med Ball Clean

4. Med Ball Clean & Press

6. RKBS (35/25)

7. Ring Rows

8. Leg Raises

9. Air Squats

10. Knee/Box Push-up

11.Alt. Lunges (11/Leg)

12. ABMAT Sit-ups

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Group Run

Then,

4-Min. AMRAP:

10 Back Extensions

10 Scap Push-Ups

5 Push-Up to Pike

Strength

Push Press (5-5-5)

Set 1: 30-40% x 5

Set 2: 40-50% x 5

Set 3: 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanically sound.

Workout

Metcon (3 Rounds for time)

3 Rounds:

500m Row

400m Run

Rest 2:00
18 min. cap.

Finisher

Metcon (No Measure)

3 Sets:

15 Tuck-Ups on Rower

30 Glute Bridge-Ups

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3-Min. AMRAP:

5 Inchworms + Push-Up

5 Bootstrappers

10 PVC Pass Throughs

10 Hollow Rocks

:30 Rest

4-Min. AMRAP:

5 Snatch Grip RDL

5 Snatch Grip BTN Strict Press

5 Snatch Grip Push Press

10 Scap Pull-Ups

5 Kip Swings

Partner Workout

Metcon (Distance)

In Teams of 2…

17-Min. AMRAP:

P1 Completes…

6 TTB

5 Power Snatch (95/65)|(65/45)

4 Overhead Squat

100m Sprint or 50 Mountain Climbers**

P2 Completes…

Max Meters on Rower
*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 of Group Flow Stretching

1:00 of Rebound*

*Rebound is lying prone and still while slow nasal breathing.

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds w/ 8-Min. cap:

6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS

8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat

10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL

:30 Plank —> :30 Hollow Hold —> :30 Bar Hang

Strength & Conditioning

With a 20-min Clock, complete today’s skill*, a component from the week** or work on strength, skill, conditioning, or mobility of choice.

*5 Sets:

2/2 s/a RKBS

2/2 s/a KB Hang Clean

2/2 s/a KB Hang Snatch

Start light and build to a weight that you can perform unbroken Reps.

Rest as needed between sets.

**1RM Push Press (end of Wendler Cycle)

**1RM Front Squat (end of Wendler Cycle)

**1×1 Clean & Jerk

Metcon (Weight)

5 SETS*

2/2 Single Arm KB Russian Swing

2/2 Single Arm KB Clean

2/2 Single Arm KB Snatch

-Rest as Needed b/t Sets-

*Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist.

Workout

Metcon (Time)

For Time:

150 Russian KB Swing (70/53)|(53/35)*
*Every minute, including 3,2,1 go…perform 10 Box Jumps (24/20). Standard for Russian today is eye-level and only slight bend in the elbow.

Friday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Easy 500m Row

Then, 3 Rounds for Quality:

10 Barbell Deadlifts w/ :02 pause at mid-thigh

7 Hang Muscle Cleans, opening front rack further each rep

5 Front Squats, holding :02 at bottom and bouncing out of hole slowly

3 Strict Press, pressing up hard and pushing body through bar

Strength

Clean and Jerk (1×1)

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

5:00 Foam Rolling, focusing on quads and hips.

Thursday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Easy Pace Bike/Row/Ski

Then,

ALT EMOM x 12 MIN:

Min 1: Alt. Lunges → Split Jump Lunges → Alt. Box Step-Ups → Box Step -Overs

Min 2: Single Unders → High Jump Singles → High Knee Single Unders → DU

Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Then,

1:00 Hard Pace Bike/Row/Ski

Workout

Metcon (AMRAP – Reps)

15-Min. EMOM:

MIN 1: Max DB Box Step-Overs (50/35)|(35/25)/(24/20)

MIN 2: Max DU

MIN 3: Max Weighted Plank Hold (45/35)|(35/25)
Score is combined total of Step-Overs, DU, and Seconds accumulated in weighted Plank Hold. Each :25 = 1 Rep.

:50 work / :10 rest for all working minutes.

If you have a weighted jump rope, use it.

For all athletes, add additional load to the Plank Hold, even in modified Plank.

Finisher

Metcon (AMRAP – Reps)

In Teams of 2:

6-Min. AMRAP:

Weighted Sit-Ups (25/15)|(15/10)
Hold single DB across chest.

P1 works for minute 1 while P2 holds P1’s feet.

P2 works for minute 2 while P1 holds P2’s feet, alternating work/foot hold each minute.