05Aug
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Midline
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s freestanding hold, handstand hold or DB OH hold
B: 2k Row (Time)
Max Effort 2k Row
C: Metcon (Weight)
Not for Time
4 Unbroken Rounds
3 DB Power Cleans
3 DB Push Presses
2 DB Power Cleans
2 DB Push Presses
1 DB Power Clean
1 DB Push Press
*After each Round, complete 15 GHD Sit-Ups or Abmat sit ups
Aim is to build to a heavy complex with dumbbells. The entire (12) rep complex must be unbroken. DB power cleans are "touch and go" with a single head of each dumbbell touching the ground.
*RECORD last or heaviest weight.
04Aug
HomeGrown CrossFit - CrossFit
A: Double-Unders (MAX)
DU skill work and 1 set of Max DU
Time cap 8min
B: Back Squat (Stamina)
BACK SQUATS 6x6
Alternating "On the Minute" x 12 (6 Rounds)
Even Minute - 3 Front Squats
Odd Minute - 6 Back Squats
Barbell - 65% of Back Squat
This is an increase from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15min
15 Thrusters (R+95/65, Rx 75/55)
30 Double-Unders (SUB 60 Singles)
15 CTB Pull-Ups
30 Double-Unders
02Aug
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
2 Rounds
12 Bent over rows
12 DB Bench Press
10 Strict pull up / Ring rows
10 Strict ring dips/ feet elevated bench dips
B. : Metcon (AMRAP - Reps)
Teams of 2
AMRAP 20 MIN
Buy In:
200m Partner Carry
Then, in the time remaining:
Partner A completes 1 round of:
16 DB Front rack lunges (R+50/35, Rx 45/25)
10 Renegade rows
6 Devil Presses
Partner B performs:
Max Wall Ball Shots (R+20/14, Rx 16/12)
* Partners rotate each round. The score max reps wall balls.
01Aug
HomeGrown CrossFit - CrossFit
A: Snatch (Barbell Cycling)
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
This complex involves a total of (6) reps.
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor
A increase from last week. Barbell load - 60% of 1RM Snatch.
Note: Focus on better movement than last week with a 5% weight increase. If you are having challenges, please decrease weight.
B: Metcon (AMRAP - Rounds and Reps)
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings (R+53/35, Rx44/26)
Wallballs (R+20/14, Rx 16/12)
* one person works at a time
Example: P1 3 cals, P2 3 cals, P1 3 KBS, P2 3 KBS, P1 3WB, P2 3WB, P1 6 Cal, P2 6 Cal
31Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Barbell Stamina
3 Supersets:
Max Reps Bodyweight Bench Press
Max Strict Pull-Ups
Rest 1:00 between sets.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 min
7 Power Cleans (R+135/95, Rx 115/75)
7 Burpees
250m Run
30Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Alternating "On the Minute" x 8 (4 Rounds):
Minute 1 - 2 Jerk Drives + 1 push Jerk
Minute 2 - :30s Barbell Overhead Hold
B: Metcon (5 Rounds for reps)
All with a running clock max reps - 5 Rounds
:30s Max DL
Rest :30s
:30s Max push Jerk
Rest :30s
Weights change after each round, climbing from "light-moderate-heavy-moderate-light."
Male R+135-155-185-155-135
Male Rx 115-125-155-125-115
Female R+ 95-105-125-105-95
Female Rx- 75-85-105-85-75
C: Metcon (Time)
50/35 Calorie Bike or Row
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Bike or Row