21Feb
HomeGrown CrossFit - CrossFit
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
19Feb
HomeGrown CrossFit - CrossFit
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
18Feb
HomeGrown CrossFit - CrossFit
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
17Feb
HomeGrown CrossFit - CrossFit
A1: Metcon (AMRAP - Reps)
3 parts today.
Part 1 at 0:00, Part 2 at 7:00 and Part 3 at the 10:00-25:00
For Time: (On the 0:00)
50 Strict Handstand Push-ups
*6 Minute Time Cap* (If done early. You get more rest until the 7 min mark)
*Scale to Double Dumbbell Strict Press or feet on box inverted pushups
A2: Metcon (AMRAP - Reps)
At the 7:00
1 Max Set of Strict Chest to Bar Pull-ups
*Scale to Strict Chin over Bar Pull-ups or Banded Chest to Bar or Ring Rows with 2 Second hold at top
A3: Metcon (Time)
At the 10:00 (25 min Cap)
1 Burpee Box Jump Over* (R+24/20, Rx20/16)
25 Double Unders (50 Single Unders or 7/5 Ski Erg)
2 Burpee Box Jump Overs
25 Double Unders
3 Burpee Box Jump Overs
25 Double Unders
...
Continue Up To:
10 Burpee Box Jump Overs
25 Double Unders
*Sub Bar Facing Burpee instead of Burpee Box Jump Over if needed
16Feb
HomeGrown CrossFit - CrossFit
A: Back Squat
With a Running Clock:
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%
Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed "On the 2:00", then transition to five sets of singles "On the 1:00". We'll be repeating this exact rep scheme next week.
*Numbers are based off of your 5 Rep Max Back Squat. *If don't know 5 Rep Max, use 90% of your 1 Rep Max.
Note: Record Set #12 or heaviest single.
B: Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
6 Power Snatches (R+115/75, Rx 95/65)
15/12 Cal Row Bike Ski (Scale to 12/10 Cal)
6 Overhead Squats
250m Run
*Try to finish each round in 4 min to allow at least 1 min rest
14Feb
HomeGrown CrossFit - CrossFit
A.: Metcon (AMRAP - Rounds and Reps)
In Teams of two one person works at a time. Split work as needed.
14 Min AMRAP:
14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)
14 Partner Wallballs (R+20/14, Rx 16/12) (rainbow style)
14 Partner Abmat sit-ups w/ WB (link feet and toss WB back and forth)
100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
(one person pushes prowler or both push at the same time, your call)
Rest 3 Mins, then
4 Mins Max Effort Lover’s Carries – Men carry women down and back length of the gym (fireman style or piggyback or "just married" style) and women will guide men wheelbarrow-style (holding their feet while they walk on their hands). Down one length of the gym equals 1 rep. Try to accumulate as many reps as possible for 4 mins.