24Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Midline
3 Rounds
Max Effort L-Sit Hold b/t boxes
10 Weighted Supermans
B: Metcon (5 Rounds for weight)
Barbell Cycling - "DT" Complex
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Build up wt.
C: Metcon (4 Rounds for reps)
4 Rounds
1:00 - Toes to Bar
1:00 - Power Snatches (R+75/55, Rx 65/45)
1:00 - Thrusters
1:00 - Calorie Row or Bike
1:00 - Rest
23Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round (empty bar or PVC)
5 Good Mornings
5 Snatch grip behind the head press
5 OHS
5 Snatch Balance
B: Snatch (Barbell Cycling)
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load - 55% of 1RM Snatch
This complex involves a total of (6) reps.
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor
C: Metcon (5 Rounds for reps)
On the 4:00 x 5 Rounds
9 Box Jump Overs (R+30/24,Rx24/20)
15 DB Front Squats (R+50/35, Rx 40/25)
100m Sprint
22Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
In any order - Complete
30 GHD back ext.
40 Hollow Rocks
50 AbMat Sit-Ups
B: Romanian Deadlift
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
+ Handstand Walk Practice
Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
In the time remaining in the window, handstand walk practice or 3-5 wall walks
C: Metcon (Time)
21 Deadlifts (R+ 225/155, Rx 165/125)
21 Strict HSPU (SUB DB Press)
400m Run
15 Deadlifts
15 Strict HSPU
400m Run
9 Deadlifts
9 Strict HSPU
400m Run
21Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Round
100m jog
12 Supermans
12 KB Goblet Pause Squats
B: Back Squat (Stamina)
Alternating "On the Minute" x 12 (6 Rounds)
Even Minutes - 3 Front Squats
Odd Minutes - 6 Back Squats
Barbell - 55% of 1RM on back sq for *both* lifts. Stick to 55%, this will go up next week.
Note: Stay disciplined with 55% throughout 6rds
C: Metcon (Time)
1000m Run
Directly into 10 Rounds:
3 Power Cleans (R+155/105, Rx125/85)
6 Pushups
9 Air Squats
19Jul
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
Teams of 2 :
Every 4 min for 8 Rounds
WOD A:
250 m Run
10 DB DeadLift
10 Burpees
WOD B:
250 m Row
10 Snatch (Barbell)
10 Pull-Ups
*Alt WOD's every 4 min with your partner.
*You pick the weight for the DL and Snatches!
18Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
100m Walk, two dumbbells.
First 25m - left DB Overhead, right DB at Hang.
Second 25m - left DB at Hang, right DB Overhead.
Third 25m - Both DB's in Front Rack position
Fourth 25m - Both DB's Overhead
B: Clean and Jerk (Hang)
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk
*build up
Note: Record heaviest complex
C: Metcon (Time)
For Time:
21/15 Calorie Row
500m run
9 T2B
15/12 Calorie Row
250m run
9 T2B
9 Calorie Row
100m run
9 T2B
... Directly into:
21 Hang Clusters (R+135/95, Rx 115/75) (=sq clean thruster)