27Feb
HomeGrown CrossFit - CrossFit
A: Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
*Percentages Based On 1RM Front Squat
Record: Set 6 1rep @ 86%
B: Metcon (Time)
"FRAN COMPLEX"
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (R+115/75, Rx 95/65)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters
*MU (Scale to Strict C2B or banded C2B), C2B (Scale to Strict Pull-ups, Banded pull ups), Pull ups (Scale to Jumping pull ups)
Note: R+ = MU, Rx = Chest 2 Bar
27Feb
HomeGrown CrossFit - CrossFit
A: Hang Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean
Set 1: 50%
Set 2: 53%
Set 3: 56%
Sets 4-6: 60%
*Percentages based off your 1RM Hang Squat Clean
Record: Sets 4-6
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15min
15 Cals Row Bike or Ski
20 DB Single Arm Bench Press (10 Right, then 10 Left) (R+50/35, Rx 40/25) *Can be done from floor or on Bench
25 Russian KB Swings (R+70/53, Rx 53/44)
:30 Plank (R+ on Rings w/ external rotation)
25Feb
HomeGrown CrossFit - CrossFit
A: Snatch (Complex)
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Start at 55-60% of 1RM Snatch and Build to a Heavy
Record: Heaviest Snatch complex
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20min
20 Wallballs (R+20/14, Rx 16/12)
20 Alt DB Single Arm Power Snatches (R+50/35, Rx 40/25)
20 Box Jumps (24"/20")
20 DB Single Arm Push Press (Alt arms every 5 Reps)
400m Run
25Feb
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
8 Rounds: (16 min)
20 Seconds On, 10 Seconds
Ring Rows
Row Bike Ski Cals
Strict Handstand Push-ups (Scale to Strict DB Press or on box)
Row Bike Ski Cals
*You'll complete all 8 rounds at the Ring Rows before moving to the 8 rounds of Row, Bike or Ski, and so on…
*R+ Get low on ring rows and add wt if needed and on strict HSPU use a deficit that allows you to complete at least 3-5 reps during each of the the 20sec windows
B: Metcon (Time)
3 Rounds
20 Toes 2 Bar (Scale to Knees 2 Elbows or V-Ups)
21/15 Cals Row Bike Ski
50m Single Arm DB Farmer Carry Down R (R+60/40, Rx 50/30)
50m Single Arm DB Farmer Carry Down L
5 Sandbag Cleans over shoulder (R+150/100, Rx 75/50)
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