16Feb
HomeGrown CrossFit - CrossFit
A: Back Squat
With a Running Clock:
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%
Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed "On the 2:00", then transition to five sets of singles "On the 1:00". We'll be repeating this exact rep scheme next week.
*Numbers are based off of your 5 Rep Max Back Squat. *If don't know 5 Rep Max, use 90% of your 1 Rep Max.
Note: Record Set #12 or heaviest single.
B: Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
6 Power Snatches (R+115/75, Rx 95/65)
15/12 Cal Row Bike Ski (Scale to 12/10 Cal)
6 Overhead Squats
250m Run
*Try to finish each round in 4 min to allow at least 1 min rest
14Feb
HomeGrown CrossFit - CrossFit
A.: Metcon (AMRAP - Rounds and Reps)
In Teams of two one person works at a time. Split work as needed.
14 Min AMRAP:
14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)
14 Partner Wallballs (R+20/14, Rx 16/12) (rainbow style)
14 Partner Abmat sit-ups w/ WB (link feet and toss WB back and forth)
100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
(one person pushes prowler or both push at the same time, your call)
Rest 3 Mins, then
4 Mins Max Effort Lover’s Carries – Men carry women down and back length of the gym (fireman style or piggyback or "just married" style) and women will guide men wheelbarrow-style (holding their feet while they walk on their hands). Down one length of the gym equals 1 rep. Try to accumulate as many reps as possible for 4 mins.
13Feb
HomeGrown CrossFit - CrossFit
A: Hang Snatch (Complex)
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Set 1: 50% of 1RM hang Snatch
Set 2: 54% of 1RM hang Snatch
Set 3: 58% of 1RM hang Snatch
Set 4 - 62% of 1RM hang Snatch
Sets 5-6: 65-70% of 1RM hang Snatch
Note: Record set 5 or 6 complex
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
60 Double Unders (90 Single Unders or 10/8 Ski Erg)
20 Toes to Bar (Scale to Hanging Knee Raises or Dead Bugs)
10 Hang Squat Snatches (R+135/95, Rx 115/75) (Scale to Hang Power Snatch)
12Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 DB Bench Press
10 Ring Rows
B: Metcon (Time)
21-15-9-15-21
Cal Row Bike Ski
KB Swings (R+70/53, Rx 53/44) Rx+American Swings
Pushups (Scale to knees; cut pushup reps in half or Plank Taps (R/L=1)
Goblet Squats with KB (Scale to air squats)
*After each round complete a 250m Run
Ex: 21 Cal, 21 KB Swings, 21 Pushups, 21 Goblet Squats, 250m Run, 15 Cal.....
11Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10-1
Barbell Curls
Ring Dips (Scale to Band or Bench Dips)
*Scale to 10-8-6-4-2 if desired
B: Metcon (3 Rounds for calories)
AMRAP 5:
200ft Walking Lunge (No Weight) (50ft=wall ball wall to HGX wall)
50 AbMat Sit-ups
Max Calorie Row Bike Ski
Rest 2 Minutes
AMRAP 5:
100ft Dumbbell Walking Lunge with DB's at Hang (R+50/35, Rx 40/25)
50 AbMat Sit-ups
Max Calorie Row Bike Ski
Rest 2 Minutes
AMRAP 5:
200’ft Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row Bike Ski
*Looking to have at least 1min on the Rower Bike Ski
10Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 3-5 Strict Handstand Pushups *Scale to Strict DB Press 7-10 Reps
Minute 3: 20 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups)
Minute 4: 3-5 Strict Handstand Pushups *Scale to Strict DB Press 7-10 Reps
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
Buy-In: 1 mile run or 115/85 Cal Assault Bike (try and cap your Run or Bike at 10 min)
Max Rounds in Time Remaining:
8 Burpee Box Jumps (R+24/20, Rx20/16)
8 Chest to Bar Pull-ups (Scale to Pull-ups, Banded Pull-ups, or Ring Rows)