27Jul
HomeGrown CrossFit - CrossFit
A: Back Squat
10 reps @ 75%
8 reps @80%
6 reps @85%
4 reps @ 90%
2 reps @95%
Rest 1-2 minutes between sets
Note: Record 2 reps
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 7
7 x Front rack lunges (R+ 135/95, Rx 115/75)
7 x Box Jump Overs (24/20, 14/12)
C: Metcon (No Measure)
Midline
Tabata
0:20 sec Vups
0:10 sec: Abmats
Rest 1 min
50 x Straight Jump or Roll to Candlesticks
26Jul
HomeGrown CrossFit - CrossFit
A: Hang Clean
Build to a Heavy single
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 8
3 Hang Squat Cleans (R+ 95/65, Rx 75/55)
3 Toes 2 Bar
6 Hang Squat Cleans (R+ 95/65, Rx 75/55)
6 Toes 2 Bar
9 Hang Squat Cleans (R+ 95/65, Rx 75/55)
9 Toes 2 Bar
Note: keep adding by 3 reps
C: Metcon (Time)
Rowing
5 rounds
30/21 Cal Row
Rest 1 min between rounds
Note: Score is slowest round
25Jul
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Gymnastics Conditioning
AMRAP 7
R+, 3 Bar Muscle Ups
5 Strict Chest 2 Bar
Rx, 3 Strict Chest 2 Bar
5 Strict Chin 2 Bar
B: Metcon (3 Rounds for reps)
Conditioning
AMRAP 5
Buy-in 500m Run
12 Deadlifts (R+ 185/135, Rx 155/115)
12 Lateral Barbell Burpees
Rest 3min
AMRAP 5
Buy-in 400m Run
9 Deadlifts (R+ 225/155, Rx 165/125)
9 Lateral Barbell Burpees
Rest 3min
AMRAP 5
Buy-in 250m Run
6 Deadlifts (R+ 275/185, Rx 225/155)
6 Lateral Barbell Burpees
C: Metcon (No Measure)
Midline Conditioning
Coaches choose 10min of core work and Calve raises
24Jul
HomeGrown CrossFit - CrossFit
A: Bench Press
3 x 3 at 85%
B: Handstand Push-ups (Strict)
6 Rounds (12 Min total)
Even Min - 50 DU or 100 Singles
Odd Min - Max Strict HSPU
Repeat from last week, AIM to improve
C: Metcon (No Measure)
Conditioning
5 Rounds (10 Min Total)
Even Min 10-20 x Ring Dips
Odd Min 20 x Supine Bar Rows.
23Jul
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Barbell Complex
Clean Pull + Squat Clean + Front Squat (3 sec pause at bottom) + Push Press + Split Jerk.
Working load 60-70% of Clean, work up in weight if need be.
Rest as needed between sets. 20 min of work/rest
B: Front Squat
9 Sets of 3 reps
Sets 1 - 3 @ 77%
Sets 4 - 6 @ 82%
Sets 7 - 9 @ 87%
Rest 1 to 2 min between Sets.
Record Sets 7 - 9
20Jul
HomeGrown CrossFit - CrossFit
A: Front Squat
10 reps @ 72%
8 reps @77%
6 reps @81%
4 reps @ 85%
2 reps @90%
Rest 1 to 2 minutes between sets
Record 2 reps @ 90%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 16
30 Burpee Over The Box
15 Wallballs (R+20/14, Rx16/12)
30 Burpees Over The Box
15 KB American Swings (R+53/35, Rx44/26)
C: Metcon (No Measure)
2 Rounds
30 Barbell Good Mornings
15 Ring Dips