27Oct
HomeGrown CrossFit - CrossFit
A: Back Squat
5-4-3-1-1-1
*Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.
B: Metcon (No Measure)
20 min Row Bike Ski
On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (R+24/20, Rx20/16)
50' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25)
25Oct
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
"The Great Pumpkin" Workout
Teams of 5, 30 min AMRAP
500m run with "Pumpkin"
_everyone must run 500m together with their pumpkin. Carrier pumpkin anyway you want
250m Walking Lunge with Pumpkin
_ Partners resting position holding pumpkin overhead walking with team 250m
100 Nailing the Coffin=Hammer Strikes
_ partners resting position pumpkin Squats
50 Crossing the graveyard
_ Partners resting position holding a plank
100 Wall Balls
_ Partners resting position pumpkin Russian twists
100 Pumpkin sit ups*
_ Partners resting position holding a hollow body
50m Team Prowler Pushes*
_Partners resting position is cheering your team on
Notes:
*Only one person working at a time to contribute for your teams total reps however everyone else on the team will be in a designated resting position.
*Everyone carries a "pumpkin" — either a Medicine Ball (20#/14#), a Slam Ball (20#/15#), or an actual pumpkin (~10-15 lbs).
Each team gets 1 pumpkin and the pumpkin may not touch the ground, or be used for wall balls.
*100 Reps assumes a 5 person team. If the team has more/less members, # of reps = 20 reps each teammates
*Crossing the graveyard: each team member will assume a plank position either on their forearms or on their hands. The team member that is jumping has to jump over each of the planked team members legs. Once they jump over each team member they will position them self in a plank and the next team member will get up and start jumping.
*Pumpkin Sit-ups: 2 partners sit with feet touching. One holds ball overhead while performing a sit-up, tapping ball on ground above the head, then comes up and passes the ball to the other partner who performs the same movement. Other 3 hold a hollow body
*Team Prowler Push(es) = every teammates must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.
24Oct
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
A1: Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
A2: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
22Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
5 Rounds:
250m Run
15/12 Cals Row Bike Ski
10 Strict Handstand Push-ups
B: Front Squat
On the 1:30 x 6:
1 Pausing Front Squat (2sec at bottom)
1 Front Squat
Record heaviest set
C: Metcon (3 Rounds for time)
On the 3min x 3 Rounds Rest 1 min between rounds
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 30-40% of 1RM Clean & Jerk
21Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Alternating On the min x 8 (4 Rounds):
Minute 1: 2 Pausing Clean Pulls (2sec above knee) build heavy
Minute 2: 50' Handstand Walk or 5 Wall Walks
B: Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Hang Power Clean
* build up
Record heaviest set
C: Metcon (3 Rounds for reps)
AMRAP 4min x 3
Resting 2:00 between:
15 Burpee Box Jump Overs (R+24/20, Rx20/16″)
15 Power Cleans
20/15 Cals Row Bike Ski
Round 1: R+135/95, Rx 115/75
Round 2: R+115/75, Rx 95/65
Round 3: R+95/65, Rx 75/55
20Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
5 Sets, Not For Time:
40-60 Unbroken Double Unders
60% Unbroken Ring Muscle-ups
Build from prior week.
B: Snatch Balance
3x2 Snatch Balances
Technique loads - keep it light and fast.
then
On the 1:30 x 5 Sets:
2 Snatch Balances
Note: Record heaviest 2 rep snatch balance
C: Metcon (Weight)
21-15-9:
Squat Snatch (R+95/65, Rx 75/55)
Chest to Bar Pull-Ups
Time cap 13min:
If time remaining....build to a Heavy Single Snatch (Power or Squat) and indicate as such in your comments