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
10Jan
HomeGrown CrossFit - CrossFit
A.: Metcon (Time)
Teams of 2
800 m Run + 27 Power Snatch (R+95/65, Rx75/55)
800 m Run + 27 Wall Balls (R+20/14, Rx16/12)
600 m Run + 21 Power Snatch
600 m Run + 21 Wall Balls
400 m Run + 15 Power Snatch
400 m Run + 15 Wall Balls
200 m Run + 9 Power Snatch
200 m Run + 9 Wall Balls
*Example ..
Run 800m together, Partner A does 27 Power Snatches while Partner B does 27 Wall ball
Run 800m together, Partner B does 27 Power Snatches while Partner A does 27 Wall ball ...
Run 600m together, Partner A does 21 Power Snatches while Partner B does 21 Wall ball and so on...
09Jan
HomeGrown CrossFit - CrossFit
A: Overhead Squat (Tempo)
5 Sets of 1
Start around 60-65% of your 1RM. Build throughout sets
* Tempo: 5 Sec Down, Stand Fast
*Scale to FRONT SQUATS with same tempo
* Rx+ After Each Set: 3-5 Bar Muscle-ups
Note: Record heaviest set of 1
B: Metcon (Time)
3 Rounds
15 Overhead Squats (R+75/55, Rx 65/45) Rx+95/65lbs
15 Supine Ring Row
5 Sandbag over 40' box (R+150/100, Rx75/50)
400m Run
* R+ after throwing sandbag over you have to climb over boxes
* Scale box heights if needed and use jerk block for climbing over
08Jan
HomeGrown CrossFit - CrossFit
A: Power Clean (Complex)
On the 2:00 x 5 Sets:
1 "3-Pause" Power Clean
1 Power Clean
*1st Pause (2 Sec): Just Below Knee Level
2nd Pause (2 Sec): Jumping Position (Pockets)
3rd Pause (2 Sec): Catch Position
Note: Record heaviest complex
B: Metcon (Time)
4 Rounds:
10 Single Arm DB Hang Clean and Jerk - 5R, then 5L (R+50/35, Rx 40/25)
250m Run
30 V-ups
Directly Into...
4 Rounds:
10 DB Alt Single Arm Snatch
15/12 Cal Row Bike Ski
30 Alt Step Forward Lunges *only one DB hold any way you want
07Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
16 Weighted Sit-ups (Use Ab Mat and anchor feet, keep weight across chest)
12 Romanian Deadlifts (Can use barbell or 2 DB/KBs)
8 Pausing Bent Over Barbell Rows (Pause for 2 seconds with chest at bar)
B: Push Press (10min Cap)
4 Sets of 6 Reps
approx. 90% of your 10RM from previous week
If don't know 10RM, use approx. 70% of 1RM. Rest 1-2min b/t sets.
(off the rack)
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
60 Double Unders (Scale to 120 Singles/approx. 1 min work)
30/21 Cal Row Bike Ski
10 Thrusters (R+155/105, Rx125/85)
06Jan
HomeGrown CrossFit - CrossFit
A: Strict Gymnastics
0:00-5:00
3 Deficit Strict Handstand Push-ups
(*Scale to HSPU or Strict DB Press)
:15 Second Hanging L-Sit (Scale to Hollow Body Hold)
5:00-10:00
10 Hand Release Pushups
6 Strict Toes to Bar (Scale to strict Hanging Knee Raise)
10:00-15:00
3 Tempo Strict Pull-ups (3 Sec Up, 3 Sec Down) (*Scale to Ring Rows)
:15 Sec Freestanding Handstand or Handstand Floater Practice
B: Metcon (3 Rounds for reps)
AMRAP 4:
27 Box Jumps (R+24/20, Rx20/16)
27 Burpees
27 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Chest to Bar, or Ring Rows)
Rest 2 Minutes
AMRAP 4:
21 Box Jumps
21 Burpees
21 Toes to Bar
Rest 2 Minutes
AMRAP 4:
15 Box Jumps
15 Burpees
15 Pull-ups
*Looking to get 1 Round in first segment, 1+ in second segment, and 1.5 on 3rd segment.