08Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 DB Renegade Rows
10 DB Front Rack Lunges
10 DB S-Leg DL (5/side)
B: Metcon (Time)
Front Squat
For time
5x8 @70% 1RM
*Rack and unrack each set
with as little rest as possible.
C: Metcon (5 Rounds for distance)
Every 3min for 15min (5 Rounds)
30 Jump Split Lunges
3 Rope Climbs
Max distance Row or Bike in remaining time
No Rest
07Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Kips on pull-up bar or rings (Hollow to superman)
10 Jumping Squats
10 Double Unders/Singles
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 14 Minutes
"15.3"
RX
7 Ring Muscle Ups
50 Wallballs (Rx 20/14)
100 Double Unders
INT
7 C2B
50 Wallballs (Int. 16/12)
100 Double Unders
SCALED
7 Jumping Pull ups
50 Wallballs (scaled 14/10)
100 Single Unders
C: Metcon (Time)
Interval
For Time
3 Rounds
20 Hang Power Cleans (R+95/65, Rx 75/55)
20 Ab mat Sit Ups
Rest 2:00
06Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
100m Jog
12 Reverse snow angels
12 Hollow Rocks
B: Metcon (Time)
Snatch
For Time
20 Snatch @ 70% 1RM
Rest 3:00
15 Snatch @ 75% 1RM
Rest 3:00
10 Snatch @ 80% 1RM
Percentages based on 1RM Power Snatch
Snatch reps can be Power, Squat, or a mix of both
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes
Climb the Ladder
2 Cal on Bike or Rower
2 Toes to Bar
4/4, 6/6, 8/8, etc…
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