HomeGrown CrossFit - CrossFit
A: Front Squat (7 sets of 1)
5-Pause Front Squat
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%
*These percentages are based on your 1RM Front Squat
*This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement
*The 5 pauses take place for 2sec each at the following locations:
Quarter Squat, Parallel, Below Parallel, Parallel and Quarter Squat
Record heaviest set of 1
B: Metcon (5 Rounds for reps)
5 Rounds
AMRAP 4:
12 Sledgehammer Strikes (R+&Rx 16/8)
12 Burpee Box Jumps (R+24/20, Rx20/16″)
Max 10 Meter Shuttle Runs
**We want at least a minute-ish for the shuttle runs. So we will cap the at the 3 min mark to finish Sledgehammer/burpee box jumps
*Rest 1 Minutes Between Rounds
B2: Metcon (Time)
A) On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
A2) NO EQUIPMENT
"Death by Burpee"
On the Minute for AFAP (as fast as possible)
"X" Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.
B) TABATA
20sec on 10sec off 8 Rounds
flutter kicks
then
Hollow Rock or Hold
then
Front Plank to Pushup Plank
C) FRIDAY CHALLENGE
Max DU in the day or
Max Single the day
NO EQUIPMENT
Max jumping Jacks in a day
enjoy!!!
Published by: Breanne Feudale in Uncategorized