11Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Skill Conditioning
On the 2:00 x 5 Sets:
50' Handstand Walk Practice or 5 wall walks
3 Hang Power Cleans
*Aim is to build to a heavy triple over the five rounds.
Record heaviest triple
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
12/9 Cal Row Bike Ski
12 Deadlifts (R+155/105, Rx125/85)
9 Hang Power Cleans
9 Strict HSPU or DB Press
10Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
1 Mile Run
24, 21, 18, 15, 12, 9, 6, 3
V-ups
HR Push ups
1 Mile Run
07Nov
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
A1: Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:
40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft
Time cap: 20 min.
A2: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
06Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
On the 4:00 x 5 Rounds:
500m Run
15 Push ups
5 Power Cleans
Build weight across the five rounds.
B: Metcon (No Measure)
For 12 min
Minutes 1+2 - Recovery Paced Row Bike Ski
Minute 3 - Handstand Walk Practice
Minutes 4+5 - Recovery Paced Row Bike Ski
Minute 6 - Handstand Walk Practice
Minutes 7+8 - Recovery Paced Row Bike Ski
Minute 9 - Handstand Walk Practice
Minutes 10+11 - Recovery Paced Row Bike Ski
Minute 12 - Handstand Walk Practice
05Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Handstand positioning and skill work
B: Metcon (3 Rounds for calories)
3 Rounds (24:00 total)
In a 3:00 Window
Max unbroken Strict HSPU
12 CTB Pull-Ups (Sub Jumping C2B pull ups)
Max Calorie Row Bike Ski
Rest 1:00
In a 3:00 Window
Max unbroken Strict HSPU
12 Box Jump Overs (R+24/20, Rx20/16″)
Max Calorie Row Bike Ski
Rest 1:00
04Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Box Back Squat
7 Sets of 3 Squats
* Set height to just below parallel.
* 1sec full stop at bottom.
Rest as needed (1-2 minutes) between sets.
B: Metcon (Time)
3 Rounds
15 Deadlifts (R+205/145, Rx155/115)
20 Dumbbell Front Squats (R+50/35, Rx 40/25)
80 Double-Unders (Sub 160 singles)