19Mar
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
AMRAP 7
1 Pausing Strict Handstand Push-up (Pause Double Strict DB Press)
1 Strict Handstand Push-up (Strict DB Press)
1 Pausing Strict Pull-up
1 Strict Pull-up (banded)
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups
Add (1) Rep to Each Movement Until Time Cap
HSPU:
Pausing Strict: Pause For 1 Sec with Head on the Ground but not resting & Don't Use Kip For Assist
Strict: No Pause & Don't Use Kip For Assist
Pull-up:
Pausing Strict: Pause For 1 Sec with Chin Over the Bar & Don't Use Kip For Assist
Strict: No Pause & Don't Use Kip For Assist
Kipping: No Pause & You May Use Kip For Assist
B: Metcon (Time)
4 Rounds (25min Cap)
50 Russian Kettlebell Swings (R+53/35, Rx44/26)
40 Air Squats
30 Ab Mat Sit Ups
20 KB Suitcase Deadlifts (10 R, 10 L)
10 DB Floor Press (Choose weight to allow 10 Heavy Unbroken)
250m Run after each round
B2: Metcon (Time)
Home Workout
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – (R+45/35, Rx 33/15)
*Change hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
B3) NO EQUIPMENT
For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats
*Walkouts – Video
*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.
C) TABATA
20sec on 10sec off 8 Rounds
Push ups
then
sit ups
18Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
30min Cap
1600m Run
100 Double Unders (200 Singles)
50 Calorie Row Bike Ski
100 Double Unders (200 Singles)
1600m Run
B: Metcon (No Measure)
5 Rounds
:30 Sec Ring Body Saw (Scale to Front Plank, Hollow Hold)
:30 Sec Barbell Hip Thrust Hold (30 Sec at Top)
A2: Metcon (Time)
Home Workout
Home Fit
3 Rounds
9 Front Plank to Pushup Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups
*This is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.
A3)
3 Rounds:
800m Run (2.5min out & 2.5min back)**
30 Single Arm Alternating DB Snatches (R+50/35, Rx 40/25)
30 Goblet Squats
NO EQUIPMENT
3 Rounds:
800m Run (2.5min out & 2.5min back)**
50 Sit-Ups
50 Air Squats
**On google earth (map it out before hand) / use a running app with GPS / estimate an average 800 meter run time
17Mar
HomeGrown CrossFit - CrossFit
A: Power Clean (Complex)
On the 1:30 x 5 Sets:
3-Position Power Clean
3 Push Jerks
The 3 Positions we're looking for in the Power Clean are:
*Pockets
*1 Inch Above the Knee
*Floor.
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4-5: 60-65%
Record: Set 5
B: Metcon (AMRAP - Reps)
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (R+135/95, Rx 115/75)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
...
Add (3) Reps to Each Movement Until Time Cap
*Scale Clean and Jerks to something you could 12+ Unbroken Reps fresh
*Scale to Toes to Bar to something you could get 15+ Unbroken Reps (Hanging Knee Raise or V-Ups)
B2: Metcon (Time)
Home Workouts
B2) Home Fit
5 Rounds For Time:
60 Double-Unders
40 Step-Back Lunges
20 Burpees
NO EQUIPMENT
5 Rounds For Time:
60 Lateral Line Hops
40 Step-Back Lunges
20 Burpees
16Mar
HomeGrown CrossFit - CrossFit
A: Back Squat (Tempo - Deload)
On the Minute x 10:
1 Pausing ""One and One Quarter"" Squat Video
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension. There are pauses built in at two locations:
Pause for 2 sec in the bottom of the initial squat
Pause for 2 sec at the top of the ""one quarter"" squat
Record: Set 10
B: Metcon (No Measure)
5 Rounds
1 Minute Wallballs (R+20/14, Rx 16/12)
1 Minute DB Power Snatches (R+50/35, Rx 40/25)
1 Minute Row Bike Ski
1 Minute Rest
Strategy Tips:
*Complete 2 rounds of :20 sec on & :10 sec off on the Wallballs and DB power snatches. Finish out with 1 min straight Row Bike Ski.
*Complete 1 set of :40 sec on & :20 sec off on the Wallballs and DB power snatches. Finish out with 1 min Row Bike Ski.
B2: Metcon (AMRAP - Rounds and Reps)
Home Workout
AMRAP 10
:30 Wall Sit w/ DB Hold
20 Sit Ups
100m Sprint
14Mar
HomeGrown CrossFit - CrossFit
A.: Metcon (Time)
4 rounds for time:
500m run
30 Renegade rows (R+50/35, Rx 40/25)
30 KBS (R+70/53, Rx53/35)
30 hollow rocks
100 m farmers carry (R+50/35, Rx 40/25)
13Mar
HomeGrown CrossFit - CrossFit
A: Front Squat (On the 1:30 x 7 Sets)
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%
*Percentages based on 1RM Front Squat.
Note: Record Set 6
B: Metcon (Time)
For Time: (23 Min Cap)
30 Power Snatches (R+95/65, Rx 75/55)
10 R+ Ring Muscle-ups (Rx 10 Chest to Bar Pull-ups, Scale to pull ups or banded pull ups)
30 Power Clean and Jerks
10 Ring Muscle-ups
30 Thrusters
10 Ring Muscle-ups
B2: Metcon (AMRAP - Rounds and Reps)
HOME METCON
AMRAP 15
30 Alt DB Power Snatches
10 DB bent over Rows
30 DB Hang Clean and Jerks (15 R, 15L)
10 DB bent over Rows
30 Single DB Thruster (15 R, 15L)
10 DB bent over Rows