21Sep
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Warm-up
Every 3:00 for 12:00
Row 400/300m
Max Strict Handstand Push-ups in remaining time
B: Bulgarian Split Squat
Lunge with back foot on 12'' box
DB Bulgarian Split Sq
4×10 (10 each leg)
C: Metcon (Time)
Conditioning
3 Rounds
6 Pistols (6 each leg)
3 Rope Climbs (6 K2E on low rope)
3 Squat Cleans (R+ 225/155, Rx 165/125)
4 Pistols (4 each leg)
2 Rope Climbs
2 Squat Cleans
2 (2 each leg)
1 Rope Climb
1 Squat Clean
20Sep
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Gymnastics
Accumulate 50 Strict Pull Ups in as few set as possible
Rest less than :60 between sets
B: Hang Clean (Above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
(drop the bar after each rep)
C: Metcon (No Measure)
Conditioning
Every 3mins complete
Run 250m
Rest with remaining time 7 Rounds Total
19Sep
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
20 Hip Extensions GHD
20 Glute-Ham Raises (Sliders or GHD)
20 Jumping Squats
20 Sit Ups
B: Metcon (No Measure)
Conditioning
Every 2:00 for 12:00
Sprint 15/9 Calories on Assault Bike or row
C: Shoulder Press (Strict)
2 Rep every 2:00 for 12 Minutes
AHAP (as heavy as possible)
D: Metcon (No Measure)
Conditioning
EMOM for 10 Minutes
5-8 Box Jump Overs (R+24/20, Rx20/16)
1-3 R+ Bar Muscle Ups, Rx C2B pull ups
17Sep
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
3 Steady Rounds
Row 400m
10 HR Push Ups
10 Alt Lunges empty bar on back (5 each leg)
10 Ring Rows
B1: Back Squat
5×5 @ 75%
B2: Metcon (No Measure)
Conditioning
10 Deficit Push Ups (two 45# plates or two 25# plates) (Control eccentric, speed on concentric)
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
40 Bar Facing Burpees
30 Overhead Squats (R+125/85, Rx115/65)
Max DB Box Step Overs in remaining time
(R+24/20, Rx20/16) with (R+45/25, Rx 35/15-2 dumbbells)
15Sep
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Warm-up
3 Rounds:
Plank on forearms (Max Effort)
Rest 1:00
Total Plank time is score
B: Hang Clean (Above the knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
C: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 12 Minutes
15 Kettlebell Swings (R+70/53, Rx 53/44)
12 Burpees to 6″ Target
9 Strict Handstand Push-Ups
14Sep
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Warm-up
TABATA handstand holds (face the wall)
20sec on 10sec off for 8 rounds
Total time = 4min
B: Shoulder Press (Strict)
Find your 3RM
C: Metcon (Time)
Conditioning
5 Rounds
8 Touch and Go Clean & Jerk (R+145/100, Rx120/80)
18 Pull Ups
Rest 2:00