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
12Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Then....
3 Rounds
10 Barbell Bent Over Rows
:30 Sec. Prisoner Superman Hold (hands behind head)
B: Metcon (6 Rounds for time)
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (R+53/35, Rx44/26)
50' Walking Lunge (wall ball wall to grown strong wall)
250m Run
C: Metcon (Weight)
10-1 (12min Cap)
DB Bench Press
:30 Sandbag Hold after Even Rounds (R+150/100, Rx 75/50)
Note: Record DB Bench Press Weight
C2: Metcon (Time)
Home Workout
10-1
DB Bench Press or DB floor press or pushups
:30 Front Rack Double DB Hold
11Mar
HomeGrown CrossFit - CrossFit
A: Push Jerk (On the 1:30 x 6 Sets:)
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
*Start your first set between 40-50% of your 1RM Push Jerk
*The goal here is to gradually increase the load as the Push Jerk reps decrease.
*With rest built in, we recommend pushing for unbroken sets of Push Jerks
Note: Record Set 6 Push Jerk
B: Metcon (Time)
3 Rounds: (22 min Cap)
50/35 Cal Row Bike Ski
35 Box Jump Overs (R+24/20, Rx20/16)
20 Double Dumbbell Power Cleans (R+50/35, Rx 40/25)
B2: Metcon (Time)
Home Workout
3 Rounds
800m Run
35 Box Jumps or Jump Squats
20 DB Power Cleans or Med Ball Cleans
10Mar
HomeGrown CrossFit - CrossFit
A: Handstand Push-ups (Strict)
On the 1:30 x 5 Sets
Strict Handstand Push-ups (Scale to hspu from box, strict db press)
*This Strict Handstand Push-up is a repeat from last week
*The goal of today-exceed last week's effort
*As a reminder, let's pick a number of unbroken strict handstand push-ups that you can sustain for 5 rounds.
*For Example: 5 consistent sets of 9 reps each round
B: Metcon (Time)
For Time (25 min Cap)
3 Rounds:
9 Toes to Bar (Scale to Hanging Knee Raise)
7 Lateral Barbell Burpees
5 Hang Squat Cleans (R+135/95, Rx 115/75) *Can scale to Front Squats if needed
3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (R+155/105, Rx135/85)
3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (R+185/125, Rx155/105)
*The first barbell is intended to be a moderate weight that you could complete unbroken each round
*The second and third barbell are intended to be on the heavier side, but weights that you complete in 1-2 sets within the workout
B2: Metcon (Time)
Home Workout
9 Rounds:
9 V-ups
7 Lateral DB Burpees
5 DB Hang Squat Cleans or Med Ball Hang Squat Cleans