31Oct
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
A1: Crossfit Games Open 20.4 Masters (55+) (Time)
For time:
30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb
Time cap: 20 minutes
A2: Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
30Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
500m Row
15 GHD Sit-Ups
21 Banded Good Mornings
B: Front Squat (Pausing)
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
*Build to a moderate, but not a max effort.
Record heaviest complex
C: Metcon (Time)
7 Rounds
7 Toes to Bar
7 Front Squats (R+135/95, Rx 115/75)
250m Run
29Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing (2sec at bottom) Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (R+50/35, Rx 40/25) (5each side)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike
28Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
20 min Row Bike Ski
Recovery Effort
On the 5:00, 10:00, and 15:00:
20 V- Ups
20 Hip Extensions
B: Deadlift (Tempo)
5 Sets of 1
Tempo: 6 Sec Up, 6 Sec Down
*Build to a moderate weight and do not exceed 55%. Rest as needed between sets.
Record heaviest 1rep
C: Metcon (5 Rounds for reps)
5 Rounds: AMRAP 1:30
25 Double Unders
6 Deadlifts (R+ 225/155, Rx 165/125)
25 Double Unders
Max Strict HSPU in Time Remaining
Rest 30 Sec Between Rounds.
Note: (R+ or Rx) = Strict HSPU
27Oct
HomeGrown CrossFit - CrossFit
A: Back Squat
5-4-3-1-1-1
*Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.
B: Metcon (No Measure)
20 min Row Bike Ski
On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (R+24/20, Rx20/16)
50' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25)
25Oct
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
"The Great Pumpkin" Workout
Teams of 5, 30 min AMRAP
500m run with "Pumpkin"
_everyone must run 500m together with their pumpkin. Carrier pumpkin anyway you want
250m Walking Lunge with Pumpkin
_ Partners resting position holding pumpkin overhead walking with team 250m
100 Nailing the Coffin=Hammer Strikes
_ partners resting position pumpkin Squats
50 Crossing the graveyard
_ Partners resting position holding a plank
100 Wall Balls
_ Partners resting position pumpkin Russian twists
100 Pumpkin sit ups*
_ Partners resting position holding a hollow body
50m Team Prowler Pushes*
_Partners resting position is cheering your team on
Notes:
*Only one person working at a time to contribute for your teams total reps however everyone else on the team will be in a designated resting position.
*Everyone carries a "pumpkin" — either a Medicine Ball (20#/14#), a Slam Ball (20#/15#), or an actual pumpkin (~10-15 lbs).
Each team gets 1 pumpkin and the pumpkin may not touch the ground, or be used for wall balls.
*100 Reps assumes a 5 person team. If the team has more/less members, # of reps = 20 reps each teammates
*Crossing the graveyard: each team member will assume a plank position either on their forearms or on their hands. The team member that is jumping has to jump over each of the planked team members legs. Once they jump over each team member they will position them self in a plank and the next team member will get up and start jumping.
*Pumpkin Sit-ups: 2 partners sit with feet touching. One holds ball overhead while performing a sit-up, tapping ball on ground above the head, then comes up and passes the ball to the other partner who performs the same movement. Other 3 hold a hollow body
*Team Prowler Push(es) = every teammates must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.