05Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches warm up
B: Back Squat
"Die Set"
Choose a weight you believe you can hit for 8-12 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working set aka Die Set:
Max effort reps at chosen weight. If you get over 15 reps, you went too light.
C: Metcon (4 Rounds for reps)
Interval
Every 3 min for 12 min (4 Rounds)
15 KBS (R+70/53, Rx 53/44)
15 Burpees
15 KBS
04Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Row for 8 mins
B: Metcon (Time)
5 Rounds
6 DB Thrusters (R+50/35, Rx 40/25)
9 Lateral Bar Burpees
12 Pull Ups
*Try unbroken
C: Metcon (No Measure)
Every 4min for 32 min (8 Rounds Total)
Row 500m
or
Run 400m
You can do one or the other, OR you can alternate movements every 4 minutes
02Feb
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
In team of 3-4
5min AMRAP
Burpee Liners 10/25/50ft
*must cross line and do 1 burpee
*6 Burpees total per person
REST 1MIN
5min AMRAP
12 Synchronized Alt DB Snatch (R+50/35, Rx 40/25)
12 Synchronized HR push ups
REST 1MIN
5min AMRAP
6 KBS (R+70/53, Rx 53/44)
6 T2B/K2E
*one person does 6 KBS and 6 T2B, other partners rest, then switch
REST 1MIN
1 Mile Run
01Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
4 Rounds of 1min Ring Plank with 1min rest (try to externally rotate shoulders)
B: Push Jerk
Find a 1RM Push Jerk
C: Metcon (3 Rounds for reps)
Interval
AMRAP 4 Minutes x 3
100′ Single Arm DB Walking Lunge w/(R-Arm OH, L-Arm OH)
10 DB Box Step Overs (R+24/20, Rx20/16), (R+50/35, Rx 40/25)
Max Rep Double Unders in remaining time
Rest 2:00
31Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Single Leg DB/KB DL (5/side)
20 Single Arm Bench DB Rows (10/side)
Run 100m
B: Metcon (Time)
For Time
4 Rounds
20/16 Calorie Row
12 Jumping Squats w/ (R+95/65, Rx 75/55)Barbell on back
Rest 2:00
C: Metcon (No Measure)
3 Rounds
3-2-1
Strict Muscle Ups (SUB Strict Wt Pull up or pull ups)
50′-40′-30′
Handstand Walk (SUB 5-4-3 wall walks)
30Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches warm up
B: 1RM Snatch Complex
1 Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat
C: Metcon (3 Rounds for reps)
Interval
For Total Reps
3 Rounds
AMRAP :90
Max Rep Alt Pistols
Rest :60
AMRAP :90
Max Rep Lateral Bar Burpees
Rest :60
*burpees can be over a BB or hurdle