15Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Front Squat (On the 2:00 x 5 Sets:)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps
Note: Record Set 3, 2 Reps
C: Metcon (Time)
3 Rounds:
30/20 Cal Row Bike Ski
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating DB Snatches (R+50/35, Rx 40/25)
15 Thrusters (R+95/65, Rx 75/55)
14Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Metcon (3 Rounds for time)
Part #A
For Time (12 Minute Cap):
50/35 Cals Row Bike Ski
50 Strict Handstand Push-ups
REST 3min
Part #B
For Time (12 Minute Cap):
35 GHD Sit-ups or Ab mat
100' Handstand Walk or 10 wall walks
25 GHD Sit-ups or Ab mat
75' Handstand Walk or 7 wall walks
15 GHD Sit-ups or Ab mat
50' Handstand Walk or 5 wall walks
REST 3min
Part #C
3 Rounds For Time:
400m Run
21 Lateral Bar Burpees
13Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Power Snatch (Complex)
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
*build if possible
Note: Record heaviest 2rep Power Snatch
C: Metcon (Time)
5 Rounds
12 Deadlifts (R+115/75, Rx 95/65)
9 Overhead Squats
6 Hang Power Snatches
11Oct
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
Tabata
1. Alt Sit-ups/Russian twist
2. Plank/Supermans
B. : Metcon (6 Rounds for time)
Teams of 2:
Every 5 min for 30 min ( 6 Rounds)
50 Wall Balls (R+20/14, Rx16/12)
30 Box jump overs (R+24/20, Rx20/16)
20 Pull Ups
*One person working at the time.
10Oct
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
A1: Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees
Time cap: 15 minutes
Correction on weight
65lb/45lb
A2: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
09Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Clean and Jerk (Power Clean)
Alternating On the Minute x 12 (6 Rounds):
1st Minute:
1 Power Clean + 1 Push Jerk
1 Power Clean + 1 Split Jerk
*build if possible
2nd Minute:
25-50' Handstand Walk or 5 wall walks
Note: Record heaviest Power Clean + Split Jerk
C: Metcon (Time)
Teams of 2
(30 Minute Cap):
60 Clean and Jerks (R+135/95, Rx 115/75)
400m Team Run
10 Rope Climbs
400m Team Run
100 Bar over Burpees
400m Team Run
10 Rope Climbs
400m Team Run
60 Clean and Jerks