27Feb
HomeGrown CrossFit - CrossFit
A: Hang Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean
Set 1: 50%
Set 2: 53%
Set 3: 56%
Sets 4-6: 60%
*Percentages based off your 1RM Hang Squat Clean
Record: Sets 4-6
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15min
15 Cals Row Bike or Ski
20 DB Single Arm Bench Press (10 Right, then 10 Left) (R+50/35, Rx 40/25) *Can be done from floor or on Bench
25 Russian KB Swings (R+70/53, Rx 53/44)
:30 Plank (R+ on Rings w/ external rotation)
25Feb
HomeGrown CrossFit - CrossFit
A: Snatch (Complex)
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Start at 55-60% of 1RM Snatch and Build to a Heavy
Record: Heaviest Snatch complex
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20min
20 Wallballs (R+20/14, Rx 16/12)
20 Alt DB Single Arm Power Snatches (R+50/35, Rx 40/25)
20 Box Jumps (24"/20")
20 DB Single Arm Push Press (Alt arms every 5 Reps)
400m Run
25Feb
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
8 Rounds: (16 min)
20 Seconds On, 10 Seconds
Ring Rows
Row Bike Ski Cals
Strict Handstand Push-ups (Scale to Strict DB Press or on box)
Row Bike Ski Cals
*You'll complete all 8 rounds at the Ring Rows before moving to the 8 rounds of Row, Bike or Ski, and so on…
*R+ Get low on ring rows and add wt if needed and on strict HSPU use a deficit that allows you to complete at least 3-5 reps during each of the the 20sec windows
B: Metcon (Time)
3 Rounds
20 Toes 2 Bar (Scale to Knees 2 Elbows or V-Ups)
21/15 Cals Row Bike Ski
50m Single Arm DB Farmer Carry Down R (R+60/40, Rx 50/30)
50m Single Arm DB Farmer Carry Down L
5 Sandbag Cleans over shoulder (R+150/100, Rx 75/50)
23Feb
HomeGrown CrossFit - CrossFit
A: Back Squat (15 min cap)
Set #1 (On the 0:00) - 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) - 5 Reps @ 90%
Set #4 (On the 6:00) - 3 Reps @ 95%
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 @ 104%
Set #8 (On the 11:00) - 1 Rep @ 104%
Set #9 (On the 12:00) - 1 Rep @ 104%
Set #10 (On the 13:00) - 1 Rep @ 104%
Set #11 (On the 14:00) - 1 Rep @ 104%
Percentages Based On 5RM Back Squat
Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we're after volume, versus absolute. The first four sets are completed "On the 2:00", then we transition to seven sets of singles "On the 1:00".
Record: Set#11 @ 104%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
30 Double Unders (45 Singles or 6/4 Ski Erg)
1 Hang Squat Clean (R+135/95, Rx 115/75)
30 Double Unders
2 Hang Squat Cleans
30 Double Unders
3 Hang Squat Cleans
...
Climb By 1 Rep Each Round
21Feb
HomeGrown CrossFit - CrossFit
A.: Metcon (No Measure)
2 Rounds
Chinese Plank x 1 min
Ring rows x 15
KB Side Bends x 10 (each side)
DB Reverse lunges x 10 each side
B.: Metcon (AMRAP - Reps)
Team of 2 ::
AMRAP 24 Min
1 Bear Complex (R+ 155/105, Rx 125/85) (Alternating)
* Every 4 minutes 12 synchro burpees
Bear complex:
1 Power Clean + 1 Front Squat + 1 Push Press +1 Back squat + 1 Push Press
21Feb
HomeGrown CrossFit - CrossFit
A: Front Squat ((15 min for both Front Squat parts))
On the Minute x 7:
2 Box Front Squats
Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat
The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively.
Choose a box height that is just below parallel (you can also stack plates)
***You will not rock back onto the box like a traditional Box Back Squat
THEN.....
5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat
Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat
The "one and one quarter front squat" is designed to strengthen the bottom most part of the squat
In the "one and one quarter squat", you'll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension
Record: Set 5-7 @ 60%
B: Metcon (Time)
5 Rounds of "Nate"
100 Double Unders (150 Single Unders or 10/8 Ski)
4 Rounds of "Nate"
100 Double Unders
3 Rounds of "Nate"
100 Double Unders
2 Rounds of "Nate"
100 Double Unders
1 Round of "Nate"
*"NATE" is 2 Ring Muscle-ups
4 Strict Handstand Push-ups
8 American Kettlebell Swings (R+70/53, Rx 53/44)
**Scale "Nate" to:
2 Strict Chest To Bar
4 Inverted Handstand Pushups, Feet on Box or Strict DB Press
8 Russian KB Swings