26Dec
HomeGrown CrossFit - CrossFit
A: Front Squat (Tempo)
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
Note: Record Sets 7-9 @ 71%
B: Metcon (Time)
30-20-10:
Cal Row Bike Ski
DB Alt Box Step-Ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16)
Directly Into...
10-20-30:
Alt DB Snatches
Wallballs (R+20/14, Rx 16/12)
C: Metcon (3 Rounds for time)
Accumulate Totals
3:00 D-Ball/sandbag Hold
2:00 Hollow Hold
1:00 Ring Dip Support
25Dec
HomeGrown CrossFit - CrossFit
A: Power Clean (Oly Cycling)
On the 2:30 x 6 Sets:
3-Position Power Clean*
Split Jerk (Drop Barbell)
Power Clean
Split Jerk
Start at 50% of 1RM and build to a heavy for the day.
*1st Pause (2 Sec): Just Below Knee Level
2nd Pause (2 Sec): Jumping Position (Pockets)
3rd Pause (2 Sec): Catch Position
Note: Record heaviest set
B: Metcon (3 Rounds for reps)
AMRAP 5:
500m Run
1 Round of Chest to Bar Cindy**
AMRAP Clean and Jerks (R+135/95, Rx 115/75)
Rest 3 Min
AMRAP 5:
400m Run
2 Rounds of Chest to Bar Cindy
AMRAP Clean and Jerks (155/(R+155/105, Rx125/85)
Rest 3 min
AMRAP 5:
250m Run
3 Rounds of Chest to Bar Cindy
AMRAP Clean and Jerks (R+185/135, Rx155/115)
**CINDY 5 pull up 10 push ups 15 air squats
Note: Record Each RD AMRAP of C&J
22Dec
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave (20min Cap))
% are off your 5RM Max or about 87% of 1RM
Back Squat Waves (Week #2)
WAVE #1
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 2 Min
WAVE #2
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 2 Min
WAVE #3
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
Record Set 9, 2reps at 96%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10MIN
6 Power Snatches (R+95/65, Rx 75/55)
9 Overhead Squats
12 Box Jumps (R+24/20, Rx20/16)
20Dec
HomeGrown CrossFit - CrossFit
A. : Metcon (4 Rounds for reps)
4 Rounds for Max Reps
1 min: Max Double unders / singles
Rest: 30 sec
1 min : Max Box Jump Overs (R+ 24/20, Rx 20/16)
Rest: 30 sec
1 min: Max Alt. DB Snatches (R+ 50/35, Rx 45/25)
Rest: 30 sec
1 min : Max Ring Rows
Rest: 30 sec
1 min : Max Sandbag over bar (R+150/100, Rx 75/50)
Rest: 30 sec
19Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds for Quality
10 Glute Bridges
:15 Sec Single Legged Glute Bridge Hold (each leg)
:30 Sec DB Front Rack Hold
:60 Sec Plank Hold
B: Front Squat (Tempo)
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Sec Down
3 Sec Bottom Pause
3 Sec Stand
sets 1-3 60%
sets 4-6 64%
sets 7-9 68%
Record heaviest weight
C: Metcon (Time)
Teams of 2
AMRAP 20:
100m Run, 1 Burpee Box Jump
100m Run, 2 Burpee Box Jumps
100m Run, 3 Burpee Box Jumps
*(R+24/20, Rx20/16)
*Always Run together but split the burpee box jumps as needed.
*example Partner A & Partner B run 100m then just Partner A does one BBJ, then Partner A & Partner B run 100m then Partner B does one BBJ and Partner A does one BBJ ...etc
18Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders
Minute 2: 2 Hang power snatch + 1 power snatch
B: Metcon (Time)
Teams of 2
3 Rounds For Time (35 Minute Cap):
75/60 Cal Row Bike Ski
60 Toes to Bar
45 Power Cleans
30 Power Snatches
Round 1:(R+95/65, Rx 75/55)
Round 2: (R+115/75, Rx 95/65)
Round 3: (R+125/85, Rx115/75)