05Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
20 Banded Tri Push Down
20 Banded Bi Curl
20 Banded Face Pulls
B: Metcon (No Measure)
EMOM 20
Min 1: 1 Round of Cindy (5 Pull-ups (Rx+strict) + 10 Pushups + 15 Air Squats *Scale to 3 Pull-ups +5 Pushups + 9 Air Squats)
Min 2: 15/12 Row Bike Ski
Min 3: 10 DB Single Arm Hang Power Clean and Jerk (5R/5L) + Hollow Body hold until :40 (R+50/35, Rx 40/25)
Min 4: 50m Prowler push (R+&Rx Men Four 45/ Women Two 45 Plates)
04Mar
HomeGrown CrossFit - CrossFit
A: Thruster ( On the Minute x 7: )
Minute 1: (R+115/75, Rx 95/65)
Minute 2: (R+125/85, Rx105/75)
Minute 3: (R+135/95, Rx 115/85)
Minute 4: (R+135/95, Rx 115/85)
Minute 5: (R+135/95, Rx 115/85)
Minute 6: (R+125/85, Rx105/75)
Minute 7: (R+115/75, Rx 95/65)
*Within each minute, you’ll complete one single unbroken set at the listed weight
Once the bar hits the ground, you’ll rest until the next minute begins.
*In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
*change out weights during your rest
*Choose your weights based on the following; Fresh and unbroken
1st Barbell: A weight that you could cycle for 21+ reps.
2nd Barbell: A weight that you could cycle for 15+ reps.
3rd Barbell: A weight that you could cycle for 9+ reps
Note: Record heaviest weight/reps
B: Metcon (Time)
(25 min Cap)
2 Rounds
20 DB single arm Push Presses (10R/10L)
30 DB single Box Step-ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16″) (hold db anyway you want)
40 Burpees
500m Run
03Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
30 Second Side Plank (:15 R/:15 L)
30 Seconds Weighted Superman Hold
30 Seconds Medicine Ball Lateral Climbs
B: Handstand Push-ups (Stict)
On the 1:30 x 5 Sets:
Strict Handstand Push-ups (Scale to on box or DB press)
*Choose a variation that allows you to complete at least 5 reps per set
*You can expect to have about a minute of rest between each set of strict handstand push-ups
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 13
Buy-In: 1000m Run
Directly Into...
5 Deadlifts (R+ 250/165, Rx 205/135)*Scale to approx. 55% of 1Rep Max Deadlift
15 AbMat Sit-ups
25 Double Unders (Scale to 40 Singles or 6/4 Ski Erg)
02Mar
HomeGrown CrossFit - CrossFit
A: Back Squat
With a Running Clock:
Set #1 (On the 0:00) - 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) - 5 Reps @ 91%
Set #4 (On the 6:00) - 3 Reps @ 96%
Set #5 (On the 8:00) - 1 Rep @ 100%
Set #6 (On the 9:00) - 1 Rep @ 102%
Set #7 (On the 10:00) - 1 Rep @ 105-106%
Set #8 (On the 11:00) - 1 Rep @ 105-106%
Set #9 (On the 12:00) - 1 Rep @ 105-106%
Set #10 (On the 13:00) - 1 Rep @ 105-106%
Set #11 (On the 14:00) - 1 Rep @ 105-106%
* Sets 1-4 completed "On the 2:00"
* Sets 5-11 completed "On the 1:00"
* Percentages Based on 5RM Back Squat
*Week #3 of our squat cycle, aiming to reach the same percentages of last week now with less rest between sets.
Note: Record Set#11
B: Metcon (Time)
5 Rounds
15 Toes to Bar (Scale to hanging knee raise to chest or v ups)
15 Wallballs (R+20/14, Rx 16/12)
Directly Into…
5 Rounds:
15 Power Snatches (R+75/55, Rx 65/45)
15 Overhead Squats
29Feb
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2 ::
500 m Run
50 Power Cleans (R+135/95, Rx 115/75)
400 m Run
40 Power Cleans (R+155/105, Rx 135/95)
300 m Run
30 Power Cleans (R+185/125, Rx 155/105)
200 m Run
20 Power Cleans (R+205/135, Rx 185/125)
100 m Run
10 Power Cleans (R+225/155, Rx 205/135)
*Run together
*split the work as needed
27Feb
HomeGrown CrossFit - CrossFit
A: Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
*Percentages Based On 1RM Front Squat
Record: Set 6 1rep @ 86%
B: Metcon (Time)
"FRAN COMPLEX"
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (R+115/75, Rx 95/65)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters
*MU (Scale to Strict C2B or banded C2B), C2B (Scale to Strict Pull-ups, Banded pull ups), Pull ups (Scale to Jumping pull ups)
Note: R+ = MU, Rx = Chest 2 Bar