Archives for February 2020

February 29, 2020 - No Comments!

Team Saturday!

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2 ::

500 m Run

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

400 m Run

40 Power Cleans (R+155/105, Rx 135/95)

300 m Run

30 Power Cleans (R+185/125, Rx 155/105)

200 m Run

20 Power Cleans (R+205/135, Rx 185/125)

100 m Run

10 Power Cleans (R+225/155, Rx 205/135)

*Run together

*split the work as needed

February 27, 2020 - No Comments!

2/28/2020

HomeGrown CrossFit - CrossFit

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A: Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

Record: Set 6 1rep @ 86%

B: Metcon (Time)

"FRAN COMPLEX"
6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters (R+115/75, Rx 95/65)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters

*MU (Scale to Strict C2B or banded C2B), C2B (Scale to Strict Pull-ups, Banded pull ups), Pull ups (Scale to Jumping pull ups)

Note: R+ = MU, Rx = Chest 2 Bar

February 27, 2020 - No Comments!

2/27/2020

HomeGrown CrossFit - CrossFit

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A: Hang Clean

On the 1:30 x 6 Sets:

Clean Pull

Hang Clean Pull

Hang Squat Clean

Set 1: 50%

Set 2: 53%

Set 3: 56%

Sets 4-6: 60%

*Percentages based off your 1RM Hang Squat Clean

Record: Sets 4-6

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
15 Cals Row Bike or Ski

20 DB Single Arm Bench Press (10 Right, then 10 Left) (R+50/35, Rx 40/25) *Can be done from floor or on Bench

25 Russian KB Swings (R+70/53, Rx 53/44)

:30 Plank (R+ on Rings w/ external rotation)

February 25, 2020 - No Comments!

2/26/2020

HomeGrown CrossFit - CrossFit

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A: Snatch (Complex)

On the 2:00 x 5 Sets:

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatch

Start at 55-60% of 1RM Snatch and Build to a Heavy

Record: Heaviest Snatch complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min
20 Wallballs (R+20/14, Rx 16/12)

20 Alt DB Single Arm Power Snatches (R+50/35, Rx 40/25)

20 Box Jumps (24"/20")

20 DB Single Arm Push Press (Alt arms every 5 Reps)

400m Run

February 25, 2020 - No Comments!

2/25/2020

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

8 Rounds: (16 min)

20 Seconds On, 10 Seconds
Ring Rows

Row Bike Ski Cals

Strict Handstand Push-ups (Scale to Strict DB Press or on box)

Row Bike Ski Cals

*You'll complete all 8 rounds at the Ring Rows before moving to the 8 rounds of Row, Bike or Ski, and so on…

*R+ Get low on ring rows and add wt if needed and on strict HSPU use a deficit that allows you to complete at least 3-5 reps during each of the the 20sec windows

B: Metcon (Time)

3 Rounds
20 Toes 2 Bar (Scale to Knees 2 Elbows or V-Ups)

21/15 Cals Row Bike Ski

50m Single Arm DB Farmer Carry Down R (R+60/40, Rx 50/30)

50m Single Arm DB Farmer Carry Down L

5 Sandbag Cleans over shoulder (R+150/100, Rx 75/50)

February 23, 2020 - No Comments!

2/24/2020

HomeGrown CrossFit - CrossFit

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A: Back Squat (15 min cap)

Set #1 (On the 0:00) - 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) - 5 Reps @ 90%

Set #4 (On the 6:00) - 3 Reps @ 95%

Set #5 (On the 8:00) - 1 Rep @ 100%

Set #6 (On the 9:00) - 1 Rep @ 102%

Set #7 (On the 10:00) - 1 Rep @ 104%

Set #8 (On the 11:00) - 1 Rep @ 104%

Set #9 (On the 12:00) - 1 Rep @ 104%

Set #10 (On the 13:00) - 1 Rep @ 104%

Set #11 (On the 14:00) - 1 Rep @ 104%

Percentages Based On 5RM Back Squat

Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we're after volume, versus absolute. The first four sets are completed "On the 2:00", then we transition to seven sets of singles "On the 1:00".

Record: Set#11 @ 104%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min
30 Double Unders (45 Singles or 6/4 Ski Erg)

1 Hang Squat Clean (R+135/95, Rx 115/75)

30 Double Unders

2 Hang Squat Cleans

30 Double Unders

3 Hang Squat Cleans

...

Climb By 1 Rep Each Round

February 21, 2020 - No Comments!

Team Saturday!

HomeGrown CrossFit - CrossFit

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A.: Metcon (No Measure)

2 Rounds

Chinese Plank x 1 min

Ring rows x 15

KB Side Bends x 10 (each side)

DB Reverse lunges x 10 each side

B.: Metcon (AMRAP - Reps)

Team of 2 ::

AMRAP 24 Min

1 Bear Complex (R+ 155/105, Rx 125/85) (Alternating)

* Every 4 minutes 12 synchro burpees

Bear complex:

1 Power Clean + 1 Front Squat + 1 Push Press +1 Back squat + 1 Push Press

February 21, 2020 - No Comments!

2/21/2020

HomeGrown CrossFit - CrossFit

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A: Front Squat ((15 min for both Front Squat parts))

On the Minute x 7:

2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat

Sets 3-4: 55% 1RM Front Squat

Sets 5-7: 60% 1RM Front Squat

The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively.

Choose a box height that is just below parallel (you can also stack plates)

***You will not rock back onto the box like a traditional Box Back Squat

THEN.....

5 Sets:

1 "One and One Quarter" Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

The "one and one quarter front squat" is designed to strengthen the bottom most part of the squat

In the "one and one quarter squat", you'll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension

Record: Set 5-7 @ 60%

B: Metcon (Time)

5 Rounds of "Nate"

100 Double Unders (150 Single Unders or 10/8 Ski)

4 Rounds of "Nate"

100 Double Unders

3 Rounds of "Nate"

100 Double Unders

2 Rounds of "Nate"

100 Double Unders

1 Round of "Nate"

*"NATE" is 2 Ring Muscle-ups

4 Strict Handstand Push-ups

8 American Kettlebell Swings (R+70/53, Rx 53/44)

**Scale "Nate" to:

2 Strict Chest To Bar

4 Inverted Handstand Pushups, Feet on Box or Strict DB Press

8 Russian KB Swings

February 19, 2020 - No Comments!

2/20/2020

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

4 Rounds
30 Ab Mat Sit Ups

20/15 Cal Row Bike Ski

10 Reverse Lunge Wall Balls (R+20/14, Rx 16/12)

100m Farmer Carry (R+50/35, Rx 40/25)

B: Metcon (No Measure)

3 Rounds
10 DB Bench Press

Max Set Pushups

10 (each arm) Alternating DB Hammer Curls

February 18, 2020 - No Comments!

2/19/2020

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Reps)

Beast Builder Benchmark
3:00 for Max Reps

3:00 Rest

3:00 for Max Reps

3 "Macho Man" Complexes (R+115/85, Rx 95/65)

3 "Macho Man" Complexes (R+135/95, Rx 115/75)

3 "Macho Man" Complexes (R+155/105, Rx125/85)

3 "Macho Man" Complexes (R+185/125, Rx155/105)

3 "Macho Man" Complexes (R+205/145, Rx175/115)

Max "Macho Man" Complexes (R+ 225/155, Rx 185/125)

1 Round of "Macho Man" is:

3 Power Cleans

3 Front Squats

3 Push Jerks

*In this effort, we have 2 x 3:00 windows to accumulate max reps of the ladder complex. Wherever you finish the first 3:00, that will be your start for the second interval.

In other words, if we finish with 2 power cleans on the first round of 185/125 barbell, we'll rest 3:00, and then begin our second interval starting with the third power clean of that same bar. You are allowed to pick up in the middle of a round, it doesn't have to be a fully completed round. Macho Man" sets do not have to be completed unbroken.

***We will be repeating this benchmark at the end of the training cycle.

B: Metcon (Time)

Buy-In: 15 Clusters (R+135/95, Rx 115/75)

3 Rounds:

21/15 Cal Row Bike, Row Ski

15 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Pull-ups or Ring Rows)

Cash-Out: 15 Clusters

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650-218-5836

Send us an email

breanne@hgxfit.com

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551 Taylor Way
San Carlos, CA
94070

 
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