08Jan
HomeGrown CrossFit - CrossFit
A: Power Clean (Complex)
On the 2:00 x 5 Sets:
1 "3-Pause" Power Clean
1 Power Clean
*1st Pause (2 Sec): Just Below Knee Level
2nd Pause (2 Sec): Jumping Position (Pockets)
3rd Pause (2 Sec): Catch Position
Note: Record heaviest complex
B: Metcon (Time)
4 Rounds:
10 Single Arm DB Hang Clean and Jerk - 5R, then 5L (R+50/35, Rx 40/25)
250m Run
30 V-ups
Directly Into...
4 Rounds:
10 DB Alt Single Arm Snatch
15/12 Cal Row Bike Ski
30 Alt Step Forward Lunges *only one DB hold any way you want
07Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
16 Weighted Sit-ups (Use Ab Mat and anchor feet, keep weight across chest)
12 Romanian Deadlifts (Can use barbell or 2 DB/KBs)
8 Pausing Bent Over Barbell Rows (Pause for 2 seconds with chest at bar)
B: Push Press (10min Cap)
4 Sets of 6 Reps
approx. 90% of your 10RM from previous week
If don't know 10RM, use approx. 70% of 1RM. Rest 1-2min b/t sets.
(off the rack)
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
60 Double Unders (Scale to 120 Singles/approx. 1 min work)
30/21 Cal Row Bike Ski
10 Thrusters (R+155/105, Rx125/85)
06Jan
HomeGrown CrossFit - CrossFit
A: Strict Gymnastics
0:00-5:00
3 Deficit Strict Handstand Push-ups
(*Scale to HSPU or Strict DB Press)
:15 Second Hanging L-Sit (Scale to Hollow Body Hold)
5:00-10:00
10 Hand Release Pushups
6 Strict Toes to Bar (Scale to strict Hanging Knee Raise)
10:00-15:00
3 Tempo Strict Pull-ups (3 Sec Up, 3 Sec Down) (*Scale to Ring Rows)
:15 Sec Freestanding Handstand or Handstand Floater Practice
B: Metcon (3 Rounds for reps)
AMRAP 4:
27 Box Jumps (R+24/20, Rx20/16)
27 Burpees
27 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Chest to Bar, or Ring Rows)
Rest 2 Minutes
AMRAP 4:
21 Box Jumps
21 Burpees
21 Toes to Bar
Rest 2 Minutes
AMRAP 4:
15 Box Jumps
15 Burpees
15 Pull-ups
*Looking to get 1 Round in first segment, 1+ in second segment, and 1.5 on 3rd segment.
05Jan
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave)
20min Cap
% are off your 5RM Max or about 87% of 1RM
Back Squat Waves (Week #4)
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
Note: Record Set 9 2 Reps @ 100%
B: Metcon (5 Rounds for time)
Every 5 Minutes x 5 Rounds:
20/14 Cal Row
20 x 10 Meter Shuttle Sprints
20/14 Cal Bike or Ski
03Jan
HomeGrown CrossFit - CrossFit
A.: Metcon (Time)
Teams of 2
Buy in : 120/100 Cal row/bike/ski
Then..
14-12-10-8-6-4-2
Power Cleans (R+135/95, Rx115/75)
Power Snatches
Pull ups
Toes to bar
*One person works at the time
02Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds For Quality
5 Tempo Ring Rows (3 sec down)
10 BB Front Rack Reverse Lunges
:20 Sec BB Front Squat Hold
B: Front Squat (Tempo)
On the 1:30 x 7 Sets:
1 Tempo Rep (Starting around 55% of 1 Rep Max and building)
Tempo:
* 10 Sec Negative
* No Pause in Bottom
* Full Speed Stand
Note: Record heaviest weight
C: Metcon (Time)
20min CAP
5 Rounds:
20/15 Calorie Row Bike Ski
10 Thrusters (R+115/75, Rx 95/65)