29Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
10 DB Alt Single Arm Snatch (5/side)
10 DB Single Leg DL (5/side)
10 DB Single Arm Overhead Squats (5/side)
10 Supermans with one DB
B: Squat Snatch
6×3 @ 70-75%
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Min
5 OHS
10 Power Cleans (R+135/95, Rx 115/75)
3-5 Ring MU
250m Run
27Oct
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
HALLOWEEEN WORKOUT
RX and Scaled : Teams of 4 :
10 Rounds for time :
31 Unbroken double unders / Scaled 62 Unbroken Singles ( teammates hold plank position)
31 Pumpkin Goblet Squats ( Hold pumpkin overhead)
31 Burpees (Pumpkin Russian twist)
Relay style. one person working at the time.
Then:
ONCE the team is done with the 10 rounds :
50m Team Prowler Pushes (Partners resting position is cheering your team on)
*Team Prowler Push(es) = every teammate must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.
* Pumpkin never touches the ground: Penalty is team 100 m sprint with Pumpkin
* Every team has a coach to judge.
* everyone on the team has to wear a costume to be eligible for prizes.
* everyone can do the workout without costume but will not be eligible for prizes.
26Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
3 Steady Rounds
15 DB Thrusters (light)
15 Push Ups
30 DU
B: Front Squat
Find a 1RM Front Squat
C: Metcon (Time)
15-12-9-6-3
Strict HSPU Push-Ups
Power Snatch (R+95/65, Rx 75/55)
25Oct
HomeGrown CrossFit - CrossFit
A: Split Jerk
Find 1RM Split Jerk from Blocks or Rack
B: Metcon (Time)
100m x1 Backwards facing Sled Drag
*you pick wt.,
Record 100m time and wt
C: Metcon (No Measure)
EMOM for 3min
100m Sprint x3
E2MOM for 6min
200m Shuttle Sprint x3
(100m down and back)
E3MOM for 9min
300m Shuttle Sprint x3
(100m down, back, down)
24Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
50′ Handstand Walk or 5 Wall walks
4-8 Strict HSPU Push-Ups
Run 400m
B: Clean
Find 1RM Clean
C: Metcon (3 Rounds for reps)
Intervals
AMRAP 5 Minutes x 3
500m Run
21 Deadlifts (R+ 225/155, Rx 165/125)
Max Rope Climbs in remaining time
Rest 2:00
23Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
At your own pace for 4 min cycle through the move AMRAP
8 Goblet Squats
6 Burpees
8/6 Calories Row or Bike
Then
Couch Stretch
1:00/side
B: Back Squat
Find a 3RM Back Squat
C: Metcon (Time)
3 Rounds:
12 Thrusters (R+135/95, Rx 115/75)
16 Bar Facing Burpees
20 Toes to Bar