02Feb
HomeGrown CrossFit - CrossFit
A: Back Squat ( 5-Rep Re-Test (20min))
Build to a heavy 5 Rep Back Squat. Warm up is as follows;
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
After warm-up percentages, find a new baseline today on our 5 Rep. Compare to the start of the 5 Rep test cycle on (DEC 9th).
After 5 Rep Max is found. Record in Wodify.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
5 Strict Pull-ups (Scale to banded strict pull-ups or Ring Rows)
10 Overhead Squats (R+95/65, Rx 75/55) (Scale to Front Squats)
15 Deadlifts
*While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light
31Jan
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2
4000 m Row/Ski
- Partner Holds Sand Bag (R+150/100, Rx 75/50)
*Switch as needed, meters can not be accumulated unless sand bag is off the ground.
B.: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 min
15 Alt DB Snatches (R+50/35,Rx40/25)
20 V- ups
25 Air Squats
30Jan
HomeGrown CrossFit - CrossFit
A: Front Squat (On the Minute x 9:)
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
Note: Record heaviest @ 93%
B: Metcon (Time)
3 Rounds
7 Power Snatches (R+75/55, Rx 65/45)
7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
7 Box Jumps (R+24/20, Rx20/16″)
then
800m Run OR 50/35 Calorie Row Bike Ski
then
3 Rounds:
7 Power Snatches
7 Toes to Bar
7 Box Jumps
then
800m Run OR 50/35 Calorie Row Bike Ski
then
3 Rounds:
7 Power Snatches
7 Toes to Bar
7 Box Jumps
29Jan
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Barbell Complex
Every 1:30 min x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
Note: Record heaviest complex
B: Metcon (No Measure)
EMOM 30
Min 1: 6 Deadlifts (R+185/135, Rx155/115) + 14 Lateral Bar Hops (over and back is 2)
Min 2: 100m Sprint
Min 3: 10 Pushups (Scale to Knees or on bench) + 15 Jump Squats
Min 4: 15 Russian KBS (R+70/53, Rx 53/44)
Min 5: 35sec Plank
Min 6: Rest
26Jan
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave - 20min Cap)
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
Note: Record Set 9
B: Metcon (Time)
3 Rounds: (12min Cap)
50 Air Squats
10 Power Clean & Jerks (R+135/95, Rx 115/75)
25Jan