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
19Feb
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
4 Rounds
30 Ab Mat Sit Ups
20/15 Cal Row Bike Ski
10 Reverse Lunge Wall Balls (R+20/14, Rx 16/12)
100m Farmer Carry (R+50/35, Rx 40/25)
B: Metcon (No Measure)
3 Rounds
10 DB Bench Press
Max Set Pushups
10 (each arm) Alternating DB Hammer Curls
18Feb
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Reps)
Beast Builder Benchmark
3:00 for Max Reps
3:00 Rest
3:00 for Max Reps
3 "Macho Man" Complexes (R+115/85, Rx 95/65)
3 "Macho Man" Complexes (R+135/95, Rx 115/75)
3 "Macho Man" Complexes (R+155/105, Rx125/85)
3 "Macho Man" Complexes (R+185/125, Rx155/105)
3 "Macho Man" Complexes (R+205/145, Rx175/115)
Max "Macho Man" Complexes (R+ 225/155, Rx 185/125)
1 Round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks
*In this effort, we have 2 x 3:00 windows to accumulate max reps of the ladder complex. Wherever you finish the first 3:00, that will be your start for the second interval.
In other words, if we finish with 2 power cleans on the first round of 185/125 barbell, we'll rest 3:00, and then begin our second interval starting with the third power clean of that same bar. You are allowed to pick up in the middle of a round, it doesn't have to be a fully completed round. Macho Man" sets do not have to be completed unbroken.
***We will be repeating this benchmark at the end of the training cycle.
B: Metcon (Time)
Buy-In: 15 Clusters (R+135/95, Rx 115/75)
3 Rounds:
21/15 Cal Row Bike, Row Ski
15 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Pull-ups or Ring Rows)
Cash-Out: 15 Clusters
17Feb
HomeGrown CrossFit - CrossFit
A1: Metcon (AMRAP - Reps)
3 parts today.
Part 1 at 0:00, Part 2 at 7:00 and Part 3 at the 10:00-25:00
For Time: (On the 0:00)
50 Strict Handstand Push-ups
*6 Minute Time Cap* (If done early. You get more rest until the 7 min mark)
*Scale to Double Dumbbell Strict Press or feet on box inverted pushups
A2: Metcon (AMRAP - Reps)
At the 7:00
1 Max Set of Strict Chest to Bar Pull-ups
*Scale to Strict Chin over Bar Pull-ups or Banded Chest to Bar or Ring Rows with 2 Second hold at top
A3: Metcon (Time)
At the 10:00 (25 min Cap)
1 Burpee Box Jump Over* (R+24/20, Rx20/16)
25 Double Unders (50 Single Unders or 7/5 Ski Erg)
2 Burpee Box Jump Overs
25 Double Unders
3 Burpee Box Jump Overs
25 Double Unders
...
Continue Up To:
10 Burpee Box Jump Overs
25 Double Unders
*Sub Bar Facing Burpee instead of Burpee Box Jump Over if needed