12Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches warm up
B: Back Squat
"Die Set"
Choose a weight you believe you can hit for 8-12 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working set aka Die Set:
Max effort reps at chosen weight. If you get over 15 reps, you went too light.
C: Metcon (3 Rounds for reps)
AMRAP 4min x 3 (16min Total)
15 Power Snatch(R+75/55, Rx 65/45)
15 Box Jump Overs (R+24/20, Rx20/16″)
15 Push Ups
Rest 2:00
11Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
Not For Time
:30 HS Hold or DB OH Holds
Rest :60
:30 L -Sit b/t Boxes
Rest :60
B: Metcon (Time)
For Time
3 Rounds
25/15 Cals on Rower or Bike
15 Push Jerk (R+155/105, Rx125/85)
10 Strict HSPU
C: Metcon (AMRAP - Reps)
Every 3 min for 15 min (5 Rounds)
50′ Dumbbell Front Rack Lunge (R+50/35, Rx 40/25)
15 Toes to Bar
09Feb
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
THE VALENTINES WORKOUT
In Teams of two one person works at a time. Split work as needed.
14 Min AMRAP:
14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)
14 Partner Wallballs (R+20/14, Rx 16/12) (rainbow style)
14 Partner Abmat sit-ups w/ WB (link feet and toss WB back and forth)
100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
(one person pushes prowler or both push at the same time, your call)
Rest 2 Mins, then
4 Mins Max Effort Lover’s Carries – Men carry women down and back length of gym (fireman style or piggy back or "just married" style) and women will guide men wheelbarrow style (holding their feet while they walk on their hands) . Down one length of the gym equals 1 rep. Try to accumulate as many reps as possible during 4 mins.
08Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 DB Renegade Rows
10 DB Front Rack Lunges
10 DB S-Leg DL (5/side)
B: Metcon (Time)
Front Squat
For time
5x8 @70% 1RM
*Rack and unrack each set
with as little rest as possible.
C: Metcon (5 Rounds for distance)
Every 3min for 15min (5 Rounds)
30 Jump Split Lunges
3 Rope Climbs
Max distance Row or Bike in remaining time
No Rest
07Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Kips on pull-up bar or rings (Hollow to superman)
10 Jumping Squats
10 Double Unders/Singles
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 14 Minutes
"15.3"
RX
7 Ring Muscle Ups
50 Wallballs (Rx 20/14)
100 Double Unders
INT
7 C2B
50 Wallballs (Int. 16/12)
100 Double Unders
SCALED
7 Jumping Pull ups
50 Wallballs (scaled 14/10)
100 Single Unders
C: Metcon (Time)
Interval
For Time
3 Rounds
20 Hang Power Cleans (R+95/65, Rx 75/55)
20 Ab mat Sit Ups
Rest 2:00
06Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
100m Jog
12 Reverse snow angels
12 Hollow Rocks
B: Metcon (Time)
Snatch
For Time
20 Snatch @ 70% 1RM
Rest 3:00
15 Snatch @ 75% 1RM
Rest 3:00
10 Snatch @ 80% 1RM
Percentages based on 1RM Power Snatch
Snatch reps can be Power, Squat, or a mix of both
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes
Climb the Ladder
2 Cal on Bike or Rower
2 Toes to Bar
4/4, 6/6, 8/8, etc…