23Jan
HomeGrown CrossFit - CrossFit
A: Front Squat (12 min Cap)
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
Note: Record set at 90%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
1 Deadlift (R+405/285, Rx 385/265) *Scale to approx 80%-85% of your 1 Rep Max.
This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing.
The goal is not to go prescribed here, but rather to lift something outside your comfort zone that is heavy for a single rep
10 Toes to Bar *Scale to Hanging Knee Raise to chest or waist
15 Bar Facing Burpees
Note: Record your DL weight in comment box
22Jan
HomeGrown CrossFit - CrossFit
A: Hang Power Snatch
On the Minute x 8:
2 Hang Power Snatches
Technique based loads.
Note: Record heaviest set
B: Metcon (No Measure)
EMOM 30
Min 1: 15 DB Bench Press *Should be tough but unbroken
Min 2: 15/12 Cal Row *Scale to 12/10 - :40ish seconds work
Min 3: Max Barbell Curls (R+45/35, Rx 33/15)*Approx 10-20 Reps
Min 4: 15 Russian KB Swings (R+70/53, Rx 53/44)
Min 5: 12/10 Cal Bike or Ski
Min 6: Rest
21Jan
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
15-10-5: (5 Min Cap)
Strict Chest to Bar Pull-ups (Strict Banded CTB or Pull-up)
Strict Deficit Handstand Push-ups* (Seated DB Press or HSPU off a box)
*choose deficit if you could do 12+ fresh
Directly Into...
5-10-15: (5 min Cap)
Strict Pull-ups (Strict Banded Pull-up or Ring Row)
Strict Handstand Push-ups (Seated DB Press or Inverted HSPU)
B: Push Press (10min Cap)
4 sets of 6 Reps
*Build from last week. Use the same weight for all 4 working sets
Note: Record heaviest set of 6 reps
C: Metcon (Time)
25min Cap
2 Rounds:
1k Run (If you cant run 50/35 Cal Bike)
1k Row
50 Wallballs (R+20/14, Rx 16/12)
20Jan
HomeGrown CrossFit - CrossFit
A: Power Clean (Pausing)
On the 1:30 x 5:
1 *Pausing Power Clean
*2 Sec Pause at Knee
*2 Sec Pause in Catch
1 Power Clean
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
Note: Record Set 5 @ 72%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
30 Double Unders *Scale to 60 Singles or 7/5 cal Ski Erg
10 Power Cleans (R+155/105, Rx125/85) *Load should be something you can cycle 10+reps when fresh
30 Double Unders
10 Burpees over Barbell
19Jan
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave)
*percentages are based off your 5 Rep Back Squat Max or approx 88% of 1RM Back Squat)
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
Note: Record Set 9 @ 107%
B: Metcon (2 Rounds for reps)
AMRAP 5:
21-15-9:
Overhead Squats (R+95/65, Rx 75/55) - Scale to Front Squats if needed
Toes to Bar - Scale to Hanging Knee Raise or Dead Bugs
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (R+95/65, Rx 75/55)
Chest to Bar Pull-ups - Scale to Pull-ups or Ring Rows
17Jan
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
For Time - Teams of 2
4 Rounds
20 Calories Row/Bike/Ski + 20 DB Front Squats + 20 Burpees over DBs (R+50/35,Rx40/25)
Then...
3 Rounds
30 Calories Row/Bike/Ski + 20 DB Thrusters + 30 Burpees over DBs
Then...
2 Rounds
40 Calories Row/Bike/Ski + 20 Man Makers + 40 Burpees over DBs
*One Person working at the time