08Aug
HomeGrown CrossFit - CrossFit
A: Bench Press
9-7-5-3-1
Start at 55% with increase of 10% per set. End at 95%
Record 1 rep at 95%
B: Back Squat
10 x 1 Tempo
6 sec decent/2 sec hold at bottom
C: Metcon (No Measure)
Midline Conditioning
Coaches choose 2 Tabata's and Calve Raises
07Aug
HomeGrown CrossFit - CrossFit
A: Metcon (2 Rounds for reps)
Gymnastics Conditioning - Goal is to beat last week reps
AMRAP 3
Max Unbroken Complex
2 Strict HSPU + 3 Kipping HSPU
Rest 1 Min
AMRAP 3
Max Unbroken Complex
1 Strict HSPU
4 Kippiing HSPU.
B: Deadlift
Build to a Heavy Set of 2
followed by 3 sets of 3 @ 95% of the above load
C: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 15
60 Double Unders
30 Wall Balls (R+ 20/14,Rx 16/12)
15 Deadlifts (R+245/165, Rx 225/155)
06Aug
HomeGrown CrossFit - CrossFit
A: Overhead Squat
Build to a Heavy Double
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 9
1 Ring Muscle Up + 1 Squat Snatch (R+135/95, Rx115/75)
2 Ring Muscle ups + 2 Squat Snatches (R+135/95, Rx115/75)
3 Ring Muscle Ups + 3 Squat Snatches (R+135/95, Rx115/75)
Contnue to ADD 1 REP per round
C: Metcon (No Measure)
Conditioning
3 rounds
30 Barbell Good Mornings
15 Ring Dips.
04Aug
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Team of 2
16 Rounds (together)
50m DB Farmer's Carry (R+50/35, Rx 45/25)
20 Lateral hurdle jumps
*one partner FC other on HJ. when finished switch until done.
then
500m DB OH Carry (together)
*every time DBs rotate both partners perform 10 Burpees
then
6 Rounds (together)
20 Ab mat situps
20 DB Alt Reneged Rows
*one partner on situps other on RR. When finished switch until done.
then
20 DB Turkish getups (together)
100m sprint
*one partner TGU other on sprints. when finished run switch until done.
03Aug
HomeGrown CrossFit - CrossFit
A: Deadlift
Build to a Heavy Set of the following;
9 reps, 7 Reps, 5 Reps, 3 Reps
Unbroken sets (TnG)
Record 3 reps
B: Metcon (3 Rounds for reps)
Conditioning
AMRAP 5
Buy-In 100 DU( Scaled 200 Singles)
12 Power Cleans (R+115/75, Rx 95/65)
4 Burpees Box Jump Overs (R+ 24/20, Rx 20/12)
Rest 3 min
AMRAP 5
Buy-In 100 DU/200 Singles
8 Power Cleans (R+135/95, Rx 115/75)
4 Burpees Box Jump Overs
Rest 3 min
AMRAP 5
Buy-In 100 DU/200 Singles
4 Power Cleans (R+155/105, Rx 135/95)
4 Burpees Box Jump Overs
02Aug
HomeGrown CrossFit - CrossFit
A: Back Squat
4x8 @65%
keep wt the same across
B: Metcon (Time)
Conditioning
21-15-9
DB Manmakers (R+ 50/35, Rx 35/20)
Chest To Bar Pull Ups
C: Metcon (No Measure)
Midline conditioning
Coaches choose core work