01Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Metcon (Time)
Teams of 2
Buy-In: 2000m Row
4 Rounds:
8 Rope Climbs
10 Bear Complexes (R+155/105, Rx125/85)
Cash-Out: 2000m Row
*Bear Complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements unbroken for 1 rep.
Note: unbroken = do not let go of the bar or rest on the ground.
30Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Metcon (AMRAP - Reps)
AMRAP 6min
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
...
Continue to add (1) rep to each movement until the cap is reached.
C: Metcon (Time)
5 Rounds
15 KBS (R+70/53, Rx 53/44)
400m Run
40 Double Unders (Sub 80 singles)
29Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 Ab mat Sit-ups
24 Hip Extensions
B1: Overhead Squat (Tempo)
3 Sets of 1
Tempo: 5 sec down
B2: Overhead Squat (Pausing)
Pausing Overhead Squat
3 Sets of 1
Pause: 2 sec in Bottom
C: Metcon (Time)
2 Rounds
25 Overhead Squats (R+115/75, Rx 95/65)
35/25 Cal Row Bike Ski
27Sep
HomeGrown CrossFit - CrossFit
A.: Metcon (AMRAP - Rounds and Reps)
Teams of 2
35 Min AMRAP
400 m Run *Together
50 DB Deadlifts (R+50/35, Rx45/25)
50 Hand Release Push-ups
50 Wall Ball (R+20/14, Rx 16/12)
50 Toes to Bar
50 DB Front Squats
50 Burpees over the DBs
50 DB Hang Clean & Jerks
*One person working at the time.
26Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Hang Clean (Technique)
On the 1:30 x 5 Sets:
1 Pausing Clean Pull (Pause at knee 2sec)
1 Hang Squat Clean
1 Front Squat
Note: Record heaviest Hang Squat Clean
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15min
60 Double Unders (sub 120 singles)
30/24 Calorie Row Bike Ski
5 Power Cleans (R+165/110, Rx145/85)
5 Hang Squat Cleans
5 Squat Cleans
25Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 DB Split Squats (10each leg)
10 DB Romanian Deadlift
10 Banded Lat Pull Downs
10 Banded Tri Extensions
B: Split Jerk
OTM x 10 - 1 Jerk Drive + 1 Split Jerk
*The jerk drive is a partial jerk movement to strengthen the dip and drive portion of the jerk.
Note: Record heaviest Split Jerk
C: Metcon (Time)
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (R+ 225/155, Rx 165/125)
Box Jump Overs (R+24/20, Rx20/16″)
Toes to Bar
Cash-Out: 1 Mile Run