20Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
100m single arm DB OH Carry (something kind of heavy). Alt arms as needed.
then 100m single arm DB walking lunges, alt arms as needed.
Stretch: Pigeon Pose 1:00/side
B: Squat Snatch
Warm Up
4×2 @ 60-70%
With pause at knee
Drop and reset
Then
4×1 @ 85-90%
C: Metcon (4 Rounds for reps)
Interval
AMRAP 3:00 x 4
30 Supine bar rows
60 DU
Max Bar Muscle Ups in remaining time or Max Strict Pull Ups
Rest 2:00
19Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
5 Wall Walk
10 PVC Good mornings
10 OHS
B: Clean and Jerk
6×3 @ 75% of 1RM
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
Row 250m
15 Overhead Squats (R+115/75, Rx 95/65)
15 Toes to Bar
17Nov
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
In a Team of 2. One person Rows 400m the other person works though the following movements.
AMRAP 20min
10 S-Arm DB Power Snatch (5/side) R+50/35, Rx 45/25)
10 S-Arm DB Overhead Squats (5/side)
10 Turkish get up (5/side)
16Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Single Leg DB/KB DL (5/side)
20 Single Arm Bench DB Rows (10/side)
Row 200m
B: Push Press
4×3 @ 85%
C: Metcon (3 Rounds for reps)
Interval
AMRAP 5:00 x 3
20 Strict Handstand Push-Ups
20 DB Thrusters (R+50/35, Rx 45/25)
Max Calories on Rower or Bike in remaining time
Rest 1:00
Note: Record Max Calories
15Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Dynamic Warm-up
then
Stretch: Couch Stretch 1:00/side
B: Squat Clean
Warm Up
3×2 @ 60-70%
With pause at knee
drop and reset
Then
3×1 @ 80-90%
C: Metcon (Time)
40-30-20-10
DB Forward Step Alt Lunges (R+60/40, Rx 50/30)
Ab Mat Sit Ups
4-3-2-1
Wt. Pull ups (R+60/40, Rx 50/30)
Note: Run 200m before each round
(200m then 40/40, 200m then 30/30, etc)
14Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Straight Through
1k Row
10 Wall Squats
10 Lateral Lunges (5/side)
20 Hollow Rocks
B: Back Squat
Work up to a heavy single around 90%
then
5×3 @ 85%
C: Metcon (4 Rounds for time)
Interval
4 Rounds:
3 (R+) Legless Rope Climbs, 3 (Rx) Rope Climbs, (Sub) 3 K2E
15 Shoulder to Overhead (R+145/100, Rx120/80)
Run 400m
Rest 1:00