21Jan
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
15-10-5: (5 Min Cap)
Strict Chest to Bar Pull-ups (Strict Banded CTB or Pull-up)
Strict Deficit Handstand Push-ups* (Seated DB Press or HSPU off a box)
*choose deficit if you could do 12+ fresh
Directly Into...
5-10-15: (5 min Cap)
Strict Pull-ups (Strict Banded Pull-up or Ring Row)
Strict Handstand Push-ups (Seated DB Press or Inverted HSPU)
B: Push Press (10min Cap)
4 sets of 6 Reps
*Build from last week. Use the same weight for all 4 working sets
Note: Record heaviest set of 6 reps
C: Metcon (Time)
25min Cap
2 Rounds:
1k Run (If you cant run 50/35 Cal Bike)
1k Row
50 Wallballs (R+20/14, Rx 16/12)
20Jan
HomeGrown CrossFit - CrossFit
A: Power Clean (Pausing)
On the 1:30 x 5:
1 *Pausing Power Clean
*2 Sec Pause at Knee
*2 Sec Pause in Catch
1 Power Clean
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
Note: Record Set 5 @ 72%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
30 Double Unders *Scale to 60 Singles or 7/5 cal Ski Erg
10 Power Cleans (R+155/105, Rx125/85) *Load should be something you can cycle 10+reps when fresh
30 Double Unders
10 Burpees over Barbell
19Jan
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave)
*percentages are based off your 5 Rep Back Squat Max or approx 88% of 1RM Back Squat)
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
Note: Record Set 9 @ 107%
B: Metcon (2 Rounds for reps)
AMRAP 5:
21-15-9:
Overhead Squats (R+95/65, Rx 75/55) - Scale to Front Squats if needed
Toes to Bar - Scale to Hanging Knee Raise or Dead Bugs
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (R+95/65, Rx 75/55)
Chest to Bar Pull-ups - Scale to Pull-ups or Ring Rows
17Jan
HomeGrown CrossFit - CrossFit
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
16Jan
HomeGrown CrossFit - CrossFit
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 2
AMRAP 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.
15Jan
HomeGrown CrossFit - CrossFit
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