04Sep
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
CYCLE 1 TEST WEEK
Warm-up not for time
2 Steady Rounds
50ft Banded Glute Activation quarter squat walk
10 Dumbbell Front Squats
Row 400m
B: Back Squat (Strength)
Find 1RM Back Squat
C: Metcon (Time)
Conditioning
3 Rounds
100 Double Unders (Scale 200 Singles +50 Attempts of DU)
15 Squat Cleans (R+115/75, Rx 95/65)
18 Chest to Bar
01Sep
HomeGrown CrossFit - CrossFit
A.: Metcon (Time)
Teams of 2 :
1 Mile Run
80 Hang Power Cleans (R+135/95, Rx115/75)
80 Front Squats
80 Push ups
80 Front Rack Lunges
4min Plank
800 m Run
*Run together
* One barbell per team. Barbell CAN'T touch the ground (exempted on the run). If the bar does touch both partners have to do 10 burpees.
31Aug
HomeGrown CrossFit - CrossFit
A: Squat Snatch
Build to a Heavy single
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 7
3 x T2B
3 x C&J (R+135/95, Rx 115/75)
6 x T2B
6 x C&J (R+135/95, Rx 115/75)
9 x T2B
9 x C&J (R+135/95, Rx 115/75
Note: keep adding by 3 reps
C: Metcon (No Measure)
Midline Conditioning
Coaches choose 10 min
30Aug
HomeGrown CrossFit - CrossFit
A: Front Squat
Build to a heavy single
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 18
30 Thrusters (R+95/65, Rx 75/55)
30 Box Jumps (R+24/20, Rx 20/16)
30 Burpees
30 T2B
29Aug
HomeGrown CrossFit - CrossFit
A: Shoulder Press
Strict 5 x 5
working load at 75% of 1RM
B: Metcon (Weight)
Shoulder Complex
Every 1:30 for 5 sets
2 x Strict Press
3 x Push Press (R+155/105, Rx 125/85)
C: Metcon (Time)
Conditioning
21-15-9
KB American Swings (R+70/53, Rx 53/35)
HSPU
Cal row
28Aug
HomeGrown CrossFit - CrossFit
A: Back Squat
On the 1:30 for 7 sets
3 x Back Squats
Start at 70% and work up by 10/5 #s for a heavy triple
B: Metcon (Time)
Conditioning
5 Rounds
400m Run
50 Air Squats
Note: (R+ Weighted Vest, Rx Body wieght)
C: Metcon (No Measure)
Stretch/Mobility
Coaches choose with remaining time