04Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 DB Floor Press
10 DB Bent over Rows
10 Lateral DB Box Step-Ups (5/side)
* on the second set do max reps fl press
B: Split Jerk
2 Sets of 2 - Tall Jerk (half-press on toes)
2 Sets of 2 - Pausing Split Jerk (holds in the bottom of the dip 2sec)
5 Sets of 1 - Split Jerk
Building to a heavy single for the day.
*The tall jerk is a partial jerk exercise that trains the movement of the body down under the bar in the jerk
Note: Record heaviest Split Jerk
C: Metcon (Time)
21 Front Squats (R+135/95, Rx 115/75)
21 KB Swings (R+70/53, Rx 53/44)
400m Run
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run
*Optional wear a wt vest 20/14#
03Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Strict Handstand Pushups
For Time, with a 10:00 Time Cap:
25-50 Strict Handstand Pushups or kick ups to hold or on a box or DB presses
B: Metcon (3 Rounds for reps)
AMRAP 4:
21 Calorie Row
21 Burpees
21 Supine bar rows (C2B)
Rest 2:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Toes to Bar
Rest 2:00
AMRAP 4:
9 Calorie Row
9 Burpees
9 Supine bar rows (C2B)
02Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Alternating Tabata (:20s on/:10s off) x 8:
AbMat Sit-Ups
Superman Holds
B: Back Squat (Waves)
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Rest 1min ish b/t sets. Aim to improve from last wed 5/29
Note: Record Set#6 at 2 Reps
C: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
30 Power Snatches (Rx135/95, Scale 115/75)
31May
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
2 Rounds
45-sec Goblet squat hold
10 Glute Bridges
45-sec HS hold
10 Reverse Snow Angels
B. : Metcon (AMRAP - Rounds and Reps)
Teams of 2
With a 35 min running clock...
6 rounds (Together)
400m run
30 Back Squats (R+135/95, Rx115/75)
Immediately into :
Max Rounds in the Remaining time:
10 Hang Power Cleans (R+155/105, Rx125/85)
20 Burpees over the bar
*One person works at the time. 🙂
*Score is total rounds & Reps
30May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 Barbell Bent Over Rows
10 DB Weighted Glute Bridges
10 DB Weighted Sit-Ups
B: Snatch
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - 3-Position Power Snatch
Minute 2 - 3-Position Squat Snatch
*3-Position - In each variation, the starting positions are the same - high hang (pockets), hang (knee), and floor.
Note: Record heaviest 3-Position Squat Snatch
C: Metcon (Time)
Lucky 7's
5 Rounds
7 DB Clusters (R+60/40, Rx 50/30)
7 Bar Muscle-Ups (SUB C2B pull ups)
*only one head has to touch ground Cluster=sq clean thruster
29May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Warm-Up
Thoracic and OH mobility
B: Overhead Squat
Build to a 1RM
C: Metcon (3 Rounds for reps)
In Teams of 2
Part #1
In a 7:00 Window: 100/70 Cals Row/Bike
Time Remaining - Max OHS (R+95/65, Rx 75/55)
Rest 2:00
Part #2
In a 6:00 Window: 75/50 Cals Row/Bike
Time Remaining - Max Hang Squat Cleans (R+115/75, Rx 95/65)
Rest 2:00
Part #3
In a 5:00 Window: 50/30 Cals Row/Bike
Time Remaining - Max Thrusters (R+135/95, Rx 115/75)
*one person works at a time.
*total reps from each part.