10Sep
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Warm-up
3 Steady Rounds
25' Banded Glute Activation quarter sq walk
Note: 50' is from pull up bar to WB wall), switch sides halfway
5 Dumbbell Front Rack Lateral Squats (5 each side)
10 Ring Push Ups (control eccentric/speed concentric)
B: Back Squat
5×5 @ 70%
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 7 Minutes
250m Run
15 Power Snatch (R+95/65, Rx 75/55)
10 Strict Pendlay Rows
08Sep
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Reps)
Conditioning
3 Rounds:
Max Set of Toes to Bar or K2E or Hanging knee raises
Rest 2:00
Score is total reps
B: Metcon (Time)
Conditioning
3 Mile run
07Sep
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Warm-up
Death by 50m sprints
Min 1 – 50m (25x2)
Min 2 – 100m (24x4)
etc…
TIME CAP 10min
B: Hang Clean (Oly Lifting)
Find 2RM Hang Clean
C: Metcon (Time)
Conditioning
2 Rounds:
Row 50/40 calories
50 Wall balls (R+20/14, Rx 16/12)
Run 400m
50 Empty bar thrusters (R+45/35, Rx 33/15)
06Sep
HomeGrown CrossFit - CrossFit
A: Deadlift (Strength)
Find 5RM Deadlift
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 20 Minutes
4 Power Snatch (R+135/95, Rx 115/75)
8 Ring Dips
12 Box Jump Overs (R+24/20, Rx20/16)
C: Metcon (Time)
If time permits
100 Calories Row
05Sep
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Warm-up not for time
3 Steady Rounds
8 Calorie Bike/Row
4-8 Toes to Bar/K2E (try linking)
4 Empty bar muscle snatches
4 Empty bar snatch balance
B: Hang Snatch (Oly Lifting)
Find your 2RM Hang Snatch
C: Metcon (AMRAP - Rounds and Reps)
Conditioning
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.
04Sep
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
CYCLE 1 TEST WEEK
Warm-up not for time
2 Steady Rounds
50ft Banded Glute Activation quarter squat walk
10 Dumbbell Front Squats
Row 400m
B: Back Squat (Strength)
Find 1RM Back Squat
C: Metcon (Time)
Conditioning
3 Rounds
100 Double Unders (Scale 200 Singles +50 Attempts of DU)
15 Squat Cleans (R+115/75, Rx 95/65)
18 Chest to Bar