12Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Goblet Squats w/ Pause in Bottom
10 Russian Swings
10 Strict Pull Ups
B: Back Squat
5×3 (Start around 85%)
Rest as needed
C: Metcon (Time)
For Time
3 Rounds
25 Overhead Squats (R+75/55, Rx 65/45)
30/25 Calories on Rower or Bike
8 Bar Muscle Ups
11Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
5 Penday Rows (all with empty barbell)
5 Snatch Pulls
5 Power Snatch
5 Snatch Balance
B: Squat Snatch
6×2 @ 80-85%
Drop and Reset
Rest as needed
C: Metcon (AMRAP - Reps)
AMRAP 4:00 x 3
500m Run
60 Double Unders
Max Chest to Bar Pull Ups in remaining time
Rest 2:00
09Mar
HomeGrown CrossFit - CrossFit
A: Metcon (5 Rounds for reps)
In Team of 2 together complete Intervals – For Reps
AMRAP 3:00 x 5
Rest 1:00
20 Partner Facing Burpees
40 DB Alt Renegade Rows (R+50/35, Rx 40/25)
Max Abmat Sit-Up in remaining time
*One person works at a time, except for Abmat sit-up. Both partners work together and add number of sit-ups (together).
08Mar
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
19.3 RX
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. DB, 24-in. box
Women: 35-lb. DB, 20-in. box
Time cap: 10 minutes
B: Metcon (Time)
19.3 INTERMEDIATE
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. handstand walk
Men: 35-lb. DB, 24-in. box
Women: 20-lb. DB, 20-in. box
Time cap: 10 minutes
C: Metcon (Time)
19.3 SCALED
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
Men: 50-lb. DB, 24-in. box
Women: 35-lb. DB, 20-in. box
Time cap: 10 minutes
07Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
10 DB Single Leg DL (5/side)
10 DB Single Arm Overhead Squats (5/side)
10 Supermans with one DB
B: Power Snatch
EMOM for 10 Minutes
1 rep @ 75%+
C: Metcon (4 Rounds for reps)
Every 3min for 4 Rounds
Run 400m
Max S-Arm DB Hang Clean and Jerk in remaining time (R+50/35, Rx 40/25) switch arms as needed
Rest 1 min
*DO NOT DROP DB
06Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Steady Rounds
10 Calorie row
10 Jump Squats
B: Split Jerk
Find 1RM in 15 Minutes
C: Metcon (5 Rounds for reps)
AMRAP 3:00 x 5
8 DB Box Step Overs (R+50/35, Rx 40/25)(R+24"/20",Rx20"/16")
10 Alt Pistols
10 HSPU (2019 Open Standard)
Rest 1:00
Prior to starting, you need to establish the foot line on the wall for the HSPU. For the 1st step, measure the distance from your elbow middle knuckle while makes a fist. Feet at hip width and heels touching the wall. A line will need to be drawn on the wall, marking the height of your head. From the mark for the top of the head, add half the distance measured from your elbow to middle knuckle and make a second mark. This will be the height of the target line for the HSPU.