11Oct
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
Tabata
1. Alt Sit-ups/Russian twist
2. Plank/Supermans
B. : Metcon (6 Rounds for time)
Teams of 2:
Every 5 min for 30 min ( 6 Rounds)
50 Wall Balls (R+20/14, Rx16/12)
30 Box jump overs (R+24/20, Rx20/16)
20 Pull Ups
*One person working at the time.
10Oct
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
A1: Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees
Time cap: 15 minutes
Correction on weight
65lb/45lb
A2: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
09Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Clean and Jerk (Power Clean)
Alternating On the Minute x 12 (6 Rounds):
1st Minute:
1 Power Clean + 1 Push Jerk
1 Power Clean + 1 Split Jerk
*build if possible
2nd Minute:
25-50' Handstand Walk or 5 wall walks
Note: Record heaviest Power Clean + Split Jerk
C: Metcon (Time)
Teams of 2
(30 Minute Cap):
60 Clean and Jerks (R+135/95, Rx 115/75)
400m Team Run
10 Rope Climbs
400m Team Run
100 Bar over Burpees
400m Team Run
10 Rope Climbs
400m Team Run
60 Clean and Jerks
08Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
C: Snatch
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
Note: Record heaviest Snatch
C: Metcon (4 Rounds for time)
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (R+60/40, Rx 50/30)
20 Wallballs (R+20/14, Rx 16/12)
20/15 Cal Row Bike Ski
07Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
25 GHD Sit-ups or ab mat
10 Double DB Bent Over Rows
10 Alt DB Renegade Rows
B: Handstand Push-ups (Strict)
In a 5 Minute Window:
20 Strict Handstand Push-ups
40 DB Power Snatches (R+50/35, Rx 40/25)
In Time Remaining: Max Strict Handstand Push-ups
*Record max strict HSPU
C: Metcon (Time)
For Time
50/35 Cals Row Bike Ski
125 Double-Unders (Sub 250 singles)
2k Run
125 Double-Unders
50/35 Cals Row Bike Ski
06Oct
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Midline
Accumulate 75 Hollow Rocks
B: Metcon (4 Rounds for reps)
In a 2min Window:
9 Power Cleans (R+95/65, Rx 75/55)
9 Front Squats
9 Push Jerks
Time Remaining: Max Ring Muscle-ups or Max C2B pull ups
... Rest 1min
In a 2min Window:
7 Power Cleans (R+125/85, Rx115/65)
7 Front Squats
7 Push Jerks
Time Remaining: Max Ring Muscle-ups or Max C2B pull ups
... Rest 1min
In a 2min Window:
5 Power Cleans (R+155/105, Rx125/85)
5 Front Squats
5 Push Jerks
Time Remaining: Max Ring Muscle-ups or Max C2B pull ups
... Rest 1min
In a 2min Window:
3 Power Cleans (R+185/125, Rx155/105
3 Front Squats
3 Push Jerks
Time Remaining: Max Ring Muscle-ups or Max C2B pull ups