05Dec
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
10 Air sq
10 Pendlay Rows (light wt)
Accumulate 30sec an L-Sit (b/t boxes)
B: Back Squat
5x3 Pause Back squat (2sec at bottom)
*Stay in the 75-85% range
C: Metcon (Time)
4 Rounds
50 Double Unders
20 KB Swings (R+70/53, Rx 53/44)
10 Ring Dips
04Dec
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
10 Reverse Snow Angles (light wt)
20 Ab mat situps
20 Supermans
B: Squat Clean
7x (3 Position Clean)
*Start at 70% of 1RM Clean and work up
*Above Knee, Below Knee, Ground
C: Metcon (6 Rounds for reps)
EMOM for 6 Rounds
Minute 1: 16 Alt DB Snatches (R+55/35, Rx 45/25)
Minute 2: 100m Sprint
Minute 3: 16 HSPU
Minute 4: 100m Sprint
Minute 5:16 Russian KBS (R+70/53, Rx 53/44)
*Scaled to 10 reps if needed
*Record total reps per round
02Dec
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
1min max 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates )
1000m Run
1min max Jump Split Lunges
750m Run
1min max Battle Ropes
500m Run
1min max Skin the Cat
250m Run
1min TGU Alt (R+55/35, Rx 45/25)
*Complete movemts in any order
01Dec
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
E3MOM x 8
250m Run
6 OH Squat
6 Strict HSPU
*Start at 50% of 1RM OHS and work up if possible
*Record OHS wt
B: Metcon (No Measure)
TABATA
8 Rounds
20sec Flutter kicks
10sec Hollow Hold
30Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds For Quality:
Accumulate 1:00 of each…
Plank
HS Hold
Hang chin over bar
B: Metcon (No Measure)
3 Rounds
10 GHD Hip Extension
10 Glute Ham Raise
10 Pendlay Rows
C: Metcon (8 Rounds for time)
8x 100m Run
Rest 1min
29Nov
HomeGrown CrossFit - CrossFit
A: Shoulder Press
5x (3 Shoulder Press + 3 Push Press)
*Start at 70% of 1RM Shoulder Press
*Max Reps Push Press on final set
B: Metcon (4 Rounds for reps)
EMOM 16min
1- 21/18 Calorie Bike/Row
2- 12-15 Burpee Box Over
3- 15-18 Ab mat Situps
4- Rest
*Perform in any order