18Oct
HomeGrown CrossFit - CrossFit
A: Metcon (Distance)
Death by Handstand Walk or Wall Walk
Minute 1 – 5' HSW or 2 WW
Minute 2 – 10′ HSW or 4 WW
Minute 3 – 15′ HSW or 6 WW
Etc.
* HSW Set up a turn around spot when necessary
B: Metcon (Time)
Row 8k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 8k
17Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
Steady Through
:30 Dead hang from pull up bar
3:00 Row
30 Ring rows
B: Metcon (No Measure)
Metcon
8-6-4-2
100m Heavy Sandbag carry
Bar Muscle Up
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes
4 Power Snatch (R+135/95, Rx 115/75)
8 Back Rack Alt step Lunge (4 each leg)
8 Ring Dips
12 Box Jump Overs (R+24/20, Rx20/16)
16Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
3 Steady Rounds
10 Good Mornings
10 Snatch Grip push press
5 OHS
5 Snatch Balance
B: Hang Snatch (Find your 2RM Hang Sq Snatch)
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead (R+155/105, Rx125/85)
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.
15Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Muscle Activation
2 Steady Rounds
1min Banded Glute Activation Lateral side step back and forth
10 Dumbbell Front Squats
Row 400m
B: Back Squat ( Find 1RM )
C: Metcon (Time)
3 Rounds
100 Double Unders
15 Squat Cleans (R+115/75, Rx 95/65)
18 Chest to Bar
13Oct
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
"Double Max" 8 Minute Clock
0:00-3:00
Max Rep Clean and Jerks (R+155/105, Rx125/85)
3:00-5:00
REST
5:00-8:00
Find a 1RM Clean and Jerk.
Note: Record 1RM C&J
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes
20 Single Arm DB Push Press
(10 each arm) (R+50/35, Rx 45/25)
50′ Walking DB Lunge
5 DB Man Makers
100m DB Farmer carry
12Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
1 Steady Rounds
20 Supermans
20 Glute-Ham Raises (Sliders or GHD)
40 Slow Wall Squats
100m Heavy Farmers Carry
B: Hang Clean (Below Knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 Minutes x 3
1 Round of "DT"
1 Round of "Cindy"
Rest 2:00 Between Rounds
*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (R+155/105, Rx125/85)
*Cindy: 5 Pull ups, 10 Push Ups, 15 Air Squats