17Jan
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
For Time - Teams of 2
4 Rounds
20 Calories Row/Bike/Ski + 20 DB Front Squats + 20 Burpees over DBs (R+50/35,Rx40/25)
Then...
3 Rounds
30 Calories Row/Bike/Ski + 20 DB Thrusters + 30 Burpees over DBs
Then...
2 Rounds
40 Calories Row/Bike/Ski + 20 Man Makers + 40 Burpees over DBs
*One Person working at the time
16Jan
HomeGrown CrossFit - CrossFit
A: Push Press (10min Cap)
4 sets of 6 Reps
*The weight stays the same across all 4 sets
*Let's aim to build in loading from our last week
B: Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 30:
300m Row
20 Plate Hops (straddle a 45lb and jump on plate and back down)
10 Thrusters (R+75/55, Rx 65/45)
*Complete Full Round Before Switching. Try to use Thruster load that can be fast and unbroken.
15Jan
HomeGrown CrossFit - CrossFit
A: Hang Power Snatch (On the 1:00 x 5 Sets)
3 Hang Power Snatches
Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 65% of 1RM Snatch
Note: Record Sets 3-5 at 65%
B: Metcon (Time)
30min Cap
*all movements are with one DB
250m Run
90 Double Unders (180 Singles)
250m Run
80 Hollow Rocks
250m Run
70 DB Single Arm Push Press (R+50/35, Rx 40/25), (35R, 35L)
250m Run
60 Alt Forward Step DB Goblet Lunges
250m Run
50 Alt DB Power Snatch (25R, 25L)
250m Run
40 GHD Hip extensions
250m Run
30 DB Suitcase Deadlift (15R, 15L)
250m Run
20 DB Single Arm Devil Press (10R, 10L)
250m Run
14Jan
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds (Not for time)
150ft Single Overhead DB/KB Carry Right side, 150 Single Overhead DB/KB Carry Left side (Choose weight) *150ft is Down, Back, Down or 3x50ft Lengths (50ft=wall ball wall to HGX strong)
10 Supine Bar Row
10 Slow Barbell Good Mornings (approx. :4 seconds down/:4 seconds up)
50 Band Pull-Apart (chest level)
Max Effort L-Sit b/t Boxes *Scale to L Sit with Knees tucked or Hollow Body Hold. Choose one that you can do for at least :20 seconds
B: Metcon (Time)
3 Rounds, Time cap 15min
12 Power Cleans (R+135/95, Rx 115/75)
12 Chest to Bar Pull-ups (Scale to Pull-ups)
12 Push Jerks
12 Toes to Bar (Scale to Hanging Knee Raise or Ab Mat Sit Ups)
13Jan
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Ascending Ladder for 7 Minutes
1-2-3-4-5....
Strict Handstand Push-ups (Scale to Strict DB Press)
Strict Ring Dip (Scale Banded Dip or to Bench Dip)
Push-ups
Note: All strict movements = R+
B: Metcon (Time)
14min Cap
100 Air Squats
50/35 Cal Row Bike Ski
50 KB Swings (R+70/53, Rx 53/44)
12Jan
HomeGrown CrossFit - CrossFit
A: Back Squat (Deload Week)
5 Sets:
1 Tempo Back Squat
2 Back Squats
Tempo:
* 5 Sec Down
* 1 Sec Pause
* Regular Stand
Set 1: 60% of your 5RM
Set 2: 65% of your 5RM
Sets 3-5: 70% of your 5 RM
Note: Record Sets 3-5 @ 70%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
20 Wallballs (R+20/14, Rx 16/12)
20 Hang Power Snatches (R+95/65, Rx 75/55)
20 Box Jumps (R+24/20, Rx20/16″)
20 Front Squats
20/15 Cal Row Bike Ski
*Looking to get 3+Rounds