Archives for December 2019

December 15, 2019 - No Comments!

12/16/2019

HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave)

WAVE #1

Set 1: 6 Reps 70%

Set 2: 4 Reps 76%

Set 3: 2 Reps 82%

2 Minutes Rest

WAVE #2

Set 4: 6 Reps 76%

Set 5: 4 Reps 82%

Set 6: 2 Reps 88%

2 Minutes Rest

WAVE #3

Set 7: 6 Reps 82%

Set 8: 4 Reps 88%

Set 9: 2 Reps 94%

Note: The "WAVE Percentage" is from last week's heavy 5-Rep.

Record Set 9: 2 Rep @ 94%

B: Metcon (Time)

2 Rounds
50 Wallballs (R+20/14, Rx 16/12)

40/30 Cal Row Bike Ski

30 Toes to Bar

20 Alt DB Snatches (R+60/40, Rx 50/30)

December 13, 2019 - No Comments!

Team Saturday!

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Teams of 2

For Time:

100 m Prowler Push (R+&Rx: Men 4x45/Women 2x45)

80 KBS (R+53/35, Rx 44/26)

100 Wall Ball (R+20/14, Rx16/12)

80 Ab mat sit ups

100 Double unders (Sub 200 Singles)

80 Goblet Squats (R+53/35, Rx 44/26)

100 m Prowler Push

*One person works at the time.

December 12, 2019 - No Comments!

12/13/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
10 Cossack Squats

10 DB/KB Waiter Squats (5 Reps Each Side)

B: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Build from last week. Same tempo, with higher percentages.

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Record heaviest weight

C: Metcon (Time)

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups,

2 Deadlifts (R+ 315/205, Rx225/155)

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups,

4 Deadlifts

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups

6 Deadlifts

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups

8 Deadlifts

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups

10 Deadlifts

TIME CAP: 35 min

December 11, 2019 - No Comments!

12/12/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30 Seconds Front Plank Hold

:30 Seconds Overhead Squat Hold with pvc

:30 Seconds Superman Hold

B: Power Snatch (Complex)

On the 1:30 x 5 Sets:

1 "3-Pause" Power Snatch

1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): Jumping Position (Pockets)

3rd Pause (2 Seconds): Catch Position

Record heaviest complex

C: Metcon (Time)

3 Rounds
800m Run

21/15 Calorie Row Bike Ski

then

5 Rounds

7 Thrusters (R+75/55, Rx 65/45)

7 Pull-ups

7 Burpees

December 10, 2019 - No Comments!

12/11/2019

HomeGrown CrossFit - CrossFit

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A: Bench Press

Build to Heavy Set of 5

B: Metcon (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Row Bike Ski

12 Power Snatches (R+95/65, Rx 75/55)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row Bike Ski

8 Power Snatches (R+115/75, Rx 95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row Bike Ski

4 Power Snatches (R+135/95, Rx 115/75)

December 9, 2019 - No Comments!

12/10/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Strict Gymnastics Skill
No measure (in any order)

0:00 - 5:00

Handstand Floater Practice

5:00 - 10:00

3 Strict Chest to Bar Pull-ups

3 Strict Handstand Push-ups

10:00 - 15:00

5 Strict Toes to Bar

10 Pausing GHD Hip Extensions (pause 3 sec at top)

15:00 - 20:00

3 Inchworms

3 Pausing Ring Rows (pause 3 sec at top)

*Really really really focus on QUALITY

B: Metcon (Time)

3 Rounds
400m Run

10 Power Cleans (R+155/105, Rx125/85)

500m Row or Ski

10 Push Jerks

December 8, 2019 - No Comments!

12.9.2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 DB Front Rack Step Alt Reverse Lunges

20 Glute Bridges

100m Single Kettlebell Farmers Carry (change at 50m)

:30sec Hollow Hold

*Aim: Improve from last week. We will repeat some primers on the second week, with a new set on the third week.

B: Back Squat

Build to Heavy Set of 5

Note: This will be used for our percentage for our following squat waves, starting next week..

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
35 Double Unders (SUB 70 Singles)

25 Air Squats

15 Kettlebell Swings (R+53/35, Rx44/26)

December 5, 2019 - No Comments!

12/6/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
10 Cossack Squats

10 DB/KB Waiter Squats (5 Reps Each Side)

B: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Record heaviest weight

C: Metcon (No Measure)

3 Rounds
1 Minute Wallballs (R+20/14, Rx 16/12)

1 Minute Alt DB Snatches (R+50/35, Rx 40/25)

1 Minute Burpees

1 Minute Single Arm DB Hang Clean & Jerks (R+50/35, Rx 40/25)

1 Minute Calorie Row Bike Ski

1 Minute Rest

December 4, 2019 - No Comments!

12/5/2019

HomeGrown CrossFit - CrossFit

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A: Power Clean (Technique)

On the 1:30 x 7 Sets:

30 Double-Unders (Sub 60 Single unders)

3-Position Power Clean*

*3-Position Clean:

1 High Hang Power Clean (high thigh)

1 Hang Power Clean (knees)

1 Power Clean (floor)

Record heaviest complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
9 Strict Pull-Ups

12 Hang Power Cleans (R+135/95, Rx 115/75)

9 Strict Handstand Pushups

21 Deadlifts

December 3, 2019 - No Comments!

12/4/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
:20 Sec L-Sit b/t boxes

:30 Sec Wall-Facing Handstand Hold

:40 Double DB/KB Static Squat

B: Overhead Squat (Pausing)

5 Sets of 1

*10 Second Pause in Bottom

*build up

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
16 Overhead Squats (R+95/65, Rx 75/55)

16 Box Jumps (R+24/20, Rx20/16)

16 Front Rack Reverse Step Lunges

16 Box Jumps

It's not going to be easy, it's going to be worth it.

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Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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