09Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Strict Gymnastics Skill
No measure (in any order)
0:00 - 5:00
Handstand Floater Practice
5:00 - 10:00
3 Strict Chest to Bar Pull-ups
3 Strict Handstand Push-ups
10:00 - 15:00
5 Strict Toes to Bar
10 Pausing GHD Hip Extensions (pause 3 sec at top)
15:00 - 20:00
3 Inchworms
3 Pausing Ring Rows (pause 3 sec at top)
*Really really really focus on QUALITY
B: Metcon (Time)
3 Rounds
400m Run
10 Power Cleans (R+155/105, Rx125/85)
500m Row or Ski
10 Push Jerks
08Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10 DB Front Rack Step Alt Reverse Lunges
20 Glute Bridges
100m Single Kettlebell Farmers Carry (change at 50m)
:30sec Hollow Hold
*Aim: Improve from last week. We will repeat some primers on the second week, with a new set on the third week.
B: Back Squat
Build to Heavy Set of 5
Note: This will be used for our percentage for our following squat waves, starting next week..
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
35 Double Unders (SUB 70 Singles)
25 Air Squats
15 Kettlebell Swings (R+53/35, Rx44/26)
05Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds for Quality
10 Cossack Squats
10 DB/KB Waiter Squats (5 Reps Each Side)
B: Front Squat (Tempo)
On the Minute x 9:
1 Tempo Front Squat
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
Record heaviest weight
C: Metcon (No Measure)
3 Rounds
1 Minute Wallballs (R+20/14, Rx 16/12)
1 Minute Alt DB Snatches (R+50/35, Rx 40/25)
1 Minute Burpees
1 Minute Single Arm DB Hang Clean & Jerks (R+50/35, Rx 40/25)
1 Minute Calorie Row Bike Ski
1 Minute Rest
04Dec
HomeGrown CrossFit - CrossFit
A: Power Clean (Technique)
On the 1:30 x 7 Sets:
30 Double-Unders (Sub 60 Single unders)
3-Position Power Clean*
*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)
Record heaviest complex
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
9 Strict Pull-Ups
12 Hang Power Cleans (R+135/95, Rx 115/75)
9 Strict Handstand Pushups
21 Deadlifts
03Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds for Quality
:20 Sec L-Sit b/t boxes
:30 Sec Wall-Facing Handstand Hold
:40 Double DB/KB Static Squat
B: Overhead Squat (Pausing)
5 Sets of 1
*10 Second Pause in Bottom
*build up
Record heaviest weight
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 16
16 Overhead Squats (R+95/65, Rx 75/55)
16 Box Jumps (R+24/20, Rx20/16)
16 Front Rack Reverse Step Lunges
16 Box Jumps
02Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
20 Wall Walks
*10min time Cap
B: Metcon (No Measure)
4 Rounds For Quality:
10 Ring Rows
:10-:20 Second Ring Support Hold at the top of the ring row
C: Metcon (Time)
3 Rounds
1600m Run, Row, Bike or Ski
800m Run, Row, Bike or Ski
400m Run, Row, Bike or Ski
20 Burpees
* Choose 3 different ways to complete the meters (Ex: Run 1600m, Bike 800m, Row 400m)
*40 min time cap