February 5, 2020 - No Comments! 2.6.2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds10 Barbell Curls 10 Ring Dips (Bench Dips) 25 Banded Rows 25' DB Bear Crawl (R+50/35, Rx 40/25) B: Metcon (Time) 4 Rounds5 Lungester (R Rev Lunge, L Rev Lunge + Thruster) (R+95/65, Rx 75/55) 20 Ab Mat Sit Ups 30 Double Unders (60 Singles or 5/3 Ski Erg) 400m Run
February 4, 2020 - No Comments! 2.5.2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Push Press (10 Rep ) Establish a 10 Rep Max Push Press. It may be helpful to follow the following sets when building: 4 sets of: 5-6 Reps 1-2 Attempts: 10RM Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts. Aim for 2-3, 10 Rep attempts as build to our heaviest lift. B: Metcon (Time) 21-15-9: Wallballs (R+20/14, Rx 16/12) Pull-ups Rx+ Chest to Bar Thrusters (R+95/65, Rx 75/55) Box Jumps (R+24/20, Rx 20/16) Kettlebell Swings (R+53/35, Rx44/26)
February 3, 2020 - No Comments! 2.4.2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) On the 2:30 x 3 Rounds:40 Double Unders (Scale to 60 Single Unders) 15 GHD Sit-ups (Scale to Weighted Ab Mat Sit Ups) Max Distance Handstand Walk in Time Remaining (Scale Handstands to Bear crawl or Box Shoulder Taps B: Metcon (No Measure) 5 RoundsAMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike or Ski AMRAP 10 Meter Shuttles 2 Minute Rest Between Rounds * We want around 1 minute at the shuttle run station, Therefore, adjust the Row, Bike or Ski calories. Cap is minutes. *With the score being the lowest shuttle run total of the 5 rounds, we're aiming for intelligent intensity *The goal is to stay within a 2-3 shuttle run range for each round
February 2, 2020 - No Comments! 2.3.2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat ( 5-Rep Re-Test (20min)) Build to a heavy 5 Rep Back Squat. Warm up is as follows; 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% After warm-up percentages, find a new baseline today on our 5 Rep. Compare to the start of the 5 Rep test cycle on (DEC 9th). After 5 Rep Max is found. Record in Wodify. B: Metcon (AMRAP - Rounds and Reps) AMRAP 125 Strict Pull-ups (Scale to banded strict pull-ups or Ring Rows) 10 Overhead Squats (R+95/65, Rx 75/55) (Scale to Front Squats) 15 Deadlifts *While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light
