16May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 Reverse snow angles
10 HR push ups
10 Straddle v-ups
B: Metcon (5 Rounds for weight)
Squat Clean Complex
5 Sets, "On the 3:00":
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
C: Metcon (Time)
3 Rounds
24/17 Calorie Row or Bike
21 Wallballs (R+20/14,Rx16/12)
18 Alt DB Snatches (R+50/35, Rx 40/25)
15 Lateral Burpees over DB
15May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
8-10min Handstand and/or HS Walking Practice. Let's challenge ourselves at our own respective level.
(ex: wall walks, kick ups, on a box, work the eccentric phase, HS Hold, free standing HS, shoulder taps, walking)
B: Bench Press
3 Sets of 6 Reps
Building to a "heavy" set.
*Tempo is a 5 sec lowering phase, and a one sec pause with chest contact.
C: Metcon (Time)
Teams of 3
800m sandbag Run
6 Rope Climbs, 20 Squat Cleans
800m sandbag Run
9 Rope Climbs, 35 Squat Cleans
800m sandbag Run
12 Rope Climbs, 50 Squat Cleans
*Barbell - (R+135/95, Rx 115/75)
*Team runs together with a single sandbag or something heavy. Team cannot start accumulating reps until all teammates are back from the run. split work as needed and two people can work at the same time.
*Don't worry if you want to stay dry your team can row 800m on two rowers and the third person has to hold a sandbag or something heavy over head. Switch as needed. Have Fun!
14May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
In any order complete
30 GHD back ext.
40 Hollow Rocks
50 AbMat Sit-Ups
B: Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift
*Aim to increase slightly on all lifts.
Note: Record set #6
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 18min
21/15 Calorie Row or Bike
12 DB Alt Renegade Rows (R+50/35, Rx 40/25)
12 DB Alt Box Step Ups (R+20/16, Rx16/12)
12 DB Front Squats
13May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round (Empty Barbell or PVC)
5 Good Mornings
5 Snatch grip behind the head press
5 OHS
5 Snatch Balance
B: Power Snatch
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, "based on feel".
Note: Record Sets 5 - 7
C: Metcon (3 Rounds for time)
Tres Leches
On the 0:00... Part #1:
30 Clean & Jerks (R+135/95, Rx 115/75)
On the 10:00... Part #2:
30 Strict HSPU
30 Bar Muscle-Ups (No Bands - Scale C2B Pull-ups)
On the 20:00... Part #3:
1 Mile Run
*Track all three completion times. Every second counts.
12May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Round
Jog 100m
12 Supermans
12 KB Goblet Pause Squats
B: Back Squat
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%
Note: Record heaviest lift at 88%
C: Metcon (Time)
3 Rounds
50' Single Arm DB OH Walking lunges (left)(R+50/35, Rx 40/25)
50' Single Arm DB OH Walking lunges (right)
10 Supine Bar or Ring Pausing Rows (2s pause at the top)
Rest 1:00 between sets.
*try to be as parallel as possible on the supine rows
10May
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2
Row 2000 m
100 Push Jerks (R+135/95, Rx115/75)
100 Pull ups
100 Air Squats
Row 1000 m
75 Push Jerks
75 Pull ups
75 Air Squats
Row 500 m
50 Push Jerks
50 Pull ups
50 Air Squats
* One person working at the time. Split the reps as needed.