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.
13Feb
HomeGrown CrossFit - CrossFit
A: Hang Snatch (Complex)
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Set 1: 50% of 1RM hang Snatch
Set 2: 54% of 1RM hang Snatch
Set 3: 58% of 1RM hang Snatch
Set 4 - 62% of 1RM hang Snatch
Sets 5-6: 65-70% of 1RM hang Snatch
Note: Record set 5 or 6 complex
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
60 Double Unders (90 Single Unders or 10/8 Ski Erg)
20 Toes to Bar (Scale to Hanging Knee Raises or Dead Bugs)
10 Hang Squat Snatches (R+135/95, Rx 115/75) (Scale to Hang Power Snatch)
12Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 DB Bench Press
10 Ring Rows
B: Metcon (Time)
21-15-9-15-21
Cal Row Bike Ski
KB Swings (R+70/53, Rx 53/44) Rx+American Swings
Pushups (Scale to knees; cut pushup reps in half or Plank Taps (R/L=1)
Goblet Squats with KB (Scale to air squats)
*After each round complete a 250m Run
Ex: 21 Cal, 21 KB Swings, 21 Pushups, 21 Goblet Squats, 250m Run, 15 Cal.....