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
19Jul
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Conditioning
Gymnastics.
100 Double Unders+10 Chest to Bar/Chin to Bar
80 DU+8 Chest 2 Bar/chin 2 Bar
60 DU+6 Chest 2 Bar/Chin 2 Bar
40 DU+4 Chest 2 Bar/Chin 2 Bar
20 DU+2 Chest 2 Bar/Chin 2 Bar.
Note: All bar movements are STRICT (R+ Chest 2 Bar/Rx Chin 2 Bar)
B: Metcon (No Measure)
Midline/Mobility
Coaches choose 10 to 15 min of core work, calve raises and mobility
18Jul
HomeGrown CrossFit - CrossFit
A: Bench Press
5 x 5 at 80%
B: Deadlift
Build to a Heavy Set of 2
Followed by 3 sets of 3 @ 90% of the above load.
C: Metcon (No Measure)
Midline conditioning
Coaches choose 2 Tabata's and Calve raises
17Jul
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Power Snatch + OH Squat
6 sets (2+1)
(3 sec hold in bottom of OH Squat)
Working weight at 70%. Increase if need be
B: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats