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
11Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
E2OM for 15
50m Sprints down, walk back and rest remaining time
B: Metcon (Time)
150 Double Unders
60 Wallballs (R+20/14, Rx 16/12)
30 Supine Bar Rows
150 Double Unders
10Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
10 Up dog down dog
10 Band Pull Aparts (Palms up)
10 Band Pull Aparts (Palms down)
20 Alt Jumping Lunges
1 min Plank Hold
Row 250m
B: Metcon (3 Rounds for reps)
Every 4:00 for 12:00
Row 500/400m
Max R+&Rx Ring Muscle Ups or Scaled Max Strict C2B Pull ups
in Remaining Time.
*Note: Record Max Ring MU or Strict C2B
C: Metcon (Time)
3 Rounds
20/16 Cal Bike or 30/26 cal Rower
26 Alt DB Snatch (R+50/35, Rx 45/25)
15 Strict Handstand Push-Ups
09Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
250m Run
5 Snatch Grip Press (behind the neck)
10 Empty Bar Good Mornings
10 Empty Bar Snatch Balance
B: Hang Snatch (Below Knee)
Every 2 Min for 12 Min
2 Reps @ 85%+
Heavier than last week
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15Min
6 Burpee Box Jump Overs (R+24/20, Rx20/16)
6 Dumbbell Box Step Overs (R+45/25, Rx 35/15)
6 Bench Press (R+185/135, Rx155/115)
*share racks and have a spotter
08Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
25ft Banded Glute Activation quarter sq walk (wall ball wall to pull-up bar=50ft, switch sides half way)
10 DB Alt Renegade rows (5 each side)
10 DB Front Rack Lateral Lunges (5 each side)
B1: Back Squat (4 x 4)
4×4 @ 90%
B2: Metcon (4 Rounds for reps)
Ring Push-Ups
4×10 (Control eccentric, speed on concentric)
C: Metcon (Time)
1000m Run
100′ Handstand Walk (Scale 10 Wall walks)
750m Run
100′ Handstand Walk
500m Run
12 Power Cleans (R+145/100, Rx120/80)
250m Run
06Oct
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
In Teams of 2. One person works and the other rests. Split work as need
100 Single Arm DB Hang Clean and Jerk (R+60/40, Rx 50/30)
200 Double Unders
80 Chest to Bar
200 Double Unders
60/50 Calories on Bike Rower
200 Double Unders
40 Bar Muscle Ups (SUB Ring Dips)