January 17, 2020 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard 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
January 16, 2020 - No Comments! 1/17/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Push Press (10min Cap) 4 sets of 6 Reps *The weight stays the same across all 4 sets *Let's aim to build in loading from our last week B: Metcon (AMRAP - Rounds and Reps) Teams of 2AMRAP 30: 300m Row 20 Plate Hops (straddle a 45lb and jump on plate and back down) 10 Thrusters (R+75/55, Rx 65/45) *Complete Full Round Before Switching. Try to use Thruster load that can be fast and unbroken.
January 15, 2020 - No Comments! 1/16/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Hang Power Snatch (On the 1:00 x 5 Sets) 3 Hang Power Snatches Set 1: 55% of 1RM Snatch Set 2: 60% of 1RM Snatch Sets 3-5: 65% of 1RM Snatch Note: Record Sets 3-5 at 65% B: Metcon (Time) 30min Cap*all movements are with one DB 250m Run 90 Double Unders (180 Singles) 250m Run 80 Hollow Rocks 250m Run 70 DB Single Arm Push Press (R+50/35, Rx 40/25), (35R, 35L) 250m Run 60 Alt Forward Step DB Goblet Lunges 250m Run 50 Alt DB Power Snatch (25R, 25L) 250m Run 40 GHD Hip extensions 250m Run 30 DB Suitcase Deadlift (15R, 15L) 250m Run 20 DB Single Arm Devil Press (10R, 10L) 250m Run
January 14, 2020 - No Comments! 1/15/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds (Not for time)150ft Single Overhead DB/KB Carry Right side, 150 Single Overhead DB/KB Carry Left side (Choose weight) *150ft is Down, Back, Down or 3x50ft Lengths (50ft=wall ball wall to HGX strong) 10 Supine Bar Row 10 Slow Barbell Good Mornings (approx. :4 seconds down/:4 seconds up) 50 Band Pull-Apart (chest level) Max Effort L-Sit b/t Boxes *Scale to L Sit with Knees tucked or Hollow Body Hold. Choose one that you can do for at least :20 seconds B: Metcon (Time) 3 Rounds, Time cap 15min12 Power Cleans (R+135/95, Rx 115/75) 12 Chest to Bar Pull-ups (Scale to Pull-ups) 12 Push Jerks 12 Toes to Bar (Scale to Hanging Knee Raise or Ab Mat Sit Ups)
January 13, 2020 - No Comments! 1/14/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (AMRAP - Rounds and Reps) Ascending Ladder for 7 Minutes1-2-3-4-5.... Strict Handstand Push-ups (Scale to Strict DB Press) Strict Ring Dip (Scale Banded Dip or to Bench Dip) Push-ups Note: All strict movements = R+ B: Metcon (Time) 14min Cap100 Air Squats 50/35 Cal Row Bike Ski 50 KB Swings (R+70/53, Rx 53/44)
January 12, 2020 - No Comments! 1/13/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat (Deload Week) 5 Sets: 1 Tempo Back Squat 2 Back Squats Tempo: * 5 Sec Down * 1 Sec Pause * Regular Stand Set 1: 60% of your 5RM Set 2: 65% of your 5RM Sets 3-5: 70% of your 5 RM Note: Record Sets 3-5 @ 70% B: Metcon (AMRAP - Rounds and Reps) AMRAP 2020 Wallballs (R+20/14, Rx 16/12) 20 Hang Power Snatches (R+95/65, Rx 75/55) 20 Box Jumps (R+24/20, Rx20/16″) 20 Front Squats 20/15 Cal Row Bike Ski *Looking to get 3+Rounds
January 10, 2020 - No Comments! Team Saturday HomeGrown CrossFit - CrossFit View Public Whiteboard A.: Metcon (Time) Teams of 2 800 m Run + 27 Power Snatch (R+95/65, Rx75/55) 800 m Run + 27 Wall Balls (R+20/14, Rx16/12) 600 m Run + 21 Power Snatch 600 m Run + 21 Wall Balls 400 m Run + 15 Power Snatch 400 m Run + 15 Wall Balls 200 m Run + 9 Power Snatch 200 m Run + 9 Wall Balls *Example .. Run 800m together, Partner A does 27 Power Snatches while Partner B does 27 Wall ball Run 800m together, Partner B does 27 Power Snatches while Partner A does 27 Wall ball ... Run 600m together, Partner A does 21 Power Snatches while Partner B does 21 Wall ball and so on...
January 9, 2020 - No Comments! 1/10/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Overhead Squat (Tempo) 5 Sets of 1 Start around 60-65% of your 1RM. Build throughout sets * Tempo: 5 Sec Down, Stand Fast *Scale to FRONT SQUATS with same tempo * Rx+ After Each Set: 3-5 Bar Muscle-ups Note: Record heaviest set of 1 B: Metcon (Time) 3 Rounds15 Overhead Squats (R+75/55, Rx 65/45) Rx+95/65lbs 15 Supine Ring Row 5 Sandbag over 40' box (R+150/100, Rx75/50) 400m Run * R+ after throwing sandbag over you have to climb over boxes * Scale box heights if needed and use jerk block for climbing over
January 8, 2020 - No Comments! 1/9/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Power Clean (Complex) On the 2:00 x 5 Sets: 1 "3-Pause" Power Clean 1 Power Clean *1st Pause (2 Sec): Just Below Knee Level 2nd Pause (2 Sec): Jumping Position (Pockets) 3rd Pause (2 Sec): Catch Position Note: Record heaviest complex B: Metcon (Time) 4 Rounds: 10 Single Arm DB Hang Clean and Jerk - 5R, then 5L (R+50/35, Rx 40/25) 250m Run 30 V-ups Directly Into... 4 Rounds: 10 DB Alt Single Arm Snatch 15/12 Cal Row Bike Ski 30 Alt Step Forward Lunges *only one DB hold any way you want
January 7, 2020 - No Comments! 1/8/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 16 Weighted Sit-ups (Use Ab Mat and anchor feet, keep weight across chest) 12 Romanian Deadlifts (Can use barbell or 2 DB/KBs) 8 Pausing Bent Over Barbell Rows (Pause for 2 seconds with chest at bar) B: Push Press (10min Cap) 4 Sets of 6 Reps approx. 90% of your 10RM from previous week If don't know 10RM, use approx. 70% of 1RM. Rest 1-2min b/t sets. (off the rack) C: Metcon (AMRAP - Rounds and Reps) AMRAP 1560 Double Unders (Scale to 120 Singles/approx. 1 min work) 30/21 Cal Row Bike Ski 10 Thrusters (R+155/105, Rx125/85)
