11Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Roll gastrocnemius
1 Steady Round
12 inch worms in place w/ a push up
24 Hollow Rocks
24 Air Squats
B: Back Squat (5RM Back Squat)
C: Metcon (5 Rounds for time)
5 Rounds For Time
2 Legless Rope Climbs
15 Abmat sit ups
15 Shoulder to Overhead (R+115/75, Rx 95/65)
10Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Roll Quads above the knee
Then
1 Steady Round
1000m Run
15 up dog down dog
30 Alternating Jumping Lunges
B: Metcon (Weight)
Barbell Complex
Keep going up in the follow complex until failure. Bar can not touch the ground in the middle of the complex.
1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
C: Metcon (AMRAP - Rounds)
Every 3 Minutes Until Failure
*30 Minute Cap
400m Run
R+10, Rx 6, Scaled 4 Strict Handstand Push Ups*
Add 2 HSPU Per Round
*If you’re a strict HSPU super beast, add a slight deficit.
08Dec
HomeGrown CrossFit - CrossFit
A: Metcon (3 Rounds for reps)
AMRAP 5 Minutes
25 Double Unders (Sub 50 Singles)
10 Pendlay Rows (R+95/65, Rx 75/55)
1 min Rest
AMRAP 5 Minutes
25 Double Unders
10 Pendlay Rows
1 min Rest
AMRAP 5 Minutes
25 Double Unders
10 Pendlay Rows
Note: Make sure Pendlay Rows are slow and controlled
B: Metcon (No Measure)
Tabata
Barbell Rollouts
07Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2000m Row
Stretch: Ankles/Calves
B: Front Squat
Find a 1RM Front Squat
B: Metcon (Time)
15-12-9-6-3
Strict Handstand Push-Ups
Box Jump Overs (R+24/20,Rx20/16)
Power Snatch (R+95/65, Rx 75/55)
06Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady round
15/10 Calorie Bike or Row
10 DB Thrusters
10 Push Ups
B: Split Jerk
Find 1RM Split Jerk
B: Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Note: Rest 2 mins after each round.
Always have a spotter. Pull ups are STRICT
05Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady round
400m Run
50′ Handstand Walk or 5 wall walks
20 DB alt renegade rows (10/side)
B: Squat Clean
Find 1RM Clean
C: Metcon (3 Rounds for reps)
Interval
AMRAP 5min x 3
Row 750m/600m
21 Deadlifts (R+ 225/155, Rx 165/125)
Max Rope Climbs in remaining time
Rest 1:00
Note: Record Max Rope Climbs