07Aug
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds not for time
1:00 Row or Bike (recovery pace)
15 V-ups
15 Glute Bridges
B: Metcon (Time)
Team of 2: Time cap 30min
800m Team Heavy Object Run
60 Deadlifts (R+115/75, Rx 95/65)
60 Front Squats
60 Push Jerks
800m Team Heavy Object Run
50 Deadlifts (R+135/95, Rx 115/75)
50 Front Squats
50 Push Jerks
800m Team Heavy Object Run
40 Deadlifts (R+155/105, Rx125/85)
40 Front Squats
40 Push Jerks
800m Team Heavy Object Run
30 Deadlifts (R+185/125, Rx155/105)
30 Front Squats
30 Push Jerks
*one person works at a time except the run
06Aug
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds not for time
DB Split Squats (10 each leg)
DB Bent Over Rows
DB Bicep Curls
B: Metcon (Weight)
On the Minute x 7
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 60% of 1RM HSC
*RECORD weight
C: Metcon (Time)
Time
250m Run
27 Wallballs (R+20/14, Rx 16/12)
27 Box Jumps (R+24/20, Rx 20/16)
250m Run
21 Wallballs
21 Box Jumps
250m Run
15 Wallballs
15 Box Jumps
250m Run
9 Wallballs
9 Box Jumps
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