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)
January 6, 2020 - No Comments! 1/7/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Strict Gymnastics 0:00-5:00 3 Deficit Strict Handstand Push-ups (*Scale to HSPU or Strict DB Press) :15 Second Hanging L-Sit (Scale to Hollow Body Hold) 5:00-10:00 10 Hand Release Pushups 6 Strict Toes to Bar (Scale to strict Hanging Knee Raise) 10:00-15:00 3 Tempo Strict Pull-ups (3 Sec Up, 3 Sec Down) (*Scale to Ring Rows) :15 Sec Freestanding Handstand or Handstand Floater Practice B: Metcon (3 Rounds for reps) AMRAP 4: 27 Box Jumps (R+24/20, Rx20/16) 27 Burpees 27 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Chest to Bar, or Ring Rows) Rest 2 Minutes AMRAP 4: 21 Box Jumps 21 Burpees 21 Toes to Bar Rest 2 Minutes AMRAP 4: 15 Box Jumps 15 Burpees 15 Pull-ups *Looking to get 1 Round in first segment, 1+ in second segment, and 1.5 on 3rd segment.
January 5, 2020 - No Comments! 1/6/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat (Wave) 20min Cap % are off your 5RM Max or about 87% of 1RM Back Squat Waves (Week #4) Set 1: 6 Reps @ 76% Set 2: 4 Reps @ 82% Set 3: 2 Reps @ 88% Set 4: 6 Reps @ 82% Set 5: 4 Reps @ 88% Set 6: 2 Reps @ 94% Set 7: 6 Reps @ 88% Set 8: 4 Reps @ 94% Set 9: 2 Reps @ 100% Note: Record Set 9 2 Reps @ 100% B: Metcon (5 Rounds for time) Every 5 Minutes x 5 Rounds: 20/14 Cal Row 20 x 10 Meter Shuttle Sprints 20/14 Cal Bike or Ski
January 3, 2020 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A.: Metcon (Time) Teams of 2 Buy in : 120/100 Cal row/bike/ski Then.. 14-12-10-8-6-4-2 Power Cleans (R+135/95, Rx115/75) Power Snatches Pull ups Toes to bar *One person works at the time
January 2, 2020 - No Comments! 1.3.2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds For Quality5 Tempo Ring Rows (3 sec down) 10 BB Front Rack Reverse Lunges :20 Sec BB Front Squat Hold B: Front Squat (Tempo) On the 1:30 x 7 Sets: 1 Tempo Rep (Starting around 55% of 1 Rep Max and building) Tempo: * 10 Sec Negative * No Pause in Bottom * Full Speed Stand Note: Record heaviest weight C: Metcon (Time) 20min CAP5 Rounds: 20/15 Calorie Row Bike Ski 10 Thrusters (R+115/75, Rx 95/65)
