24Aug
HomeGrown CrossFit - CrossFit
A: Front Squat
Tempo (5/3)
5 sec decent/3 sec pause at the bottom
Build to a heavy set of 3
Allow 30min of (Work/Rest)
B: Metcon (2 Rounds for reps)
Conditioning
AMRAP 5
15-12-9
KB Swing (R+70/53, Rx 53/35)
Front Squats (R+155/105, Rx 135/95)
Rest 3 min
AMRAP 5
15-12-9
KB Swing (R+70/53, Rx 53/35)
Front Squats (R+135/95, Rx 115/75)
23Aug
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Gymnastics Conditioning
100 DU/200 Singles
10 Ring/Bar MU/C2B
80 DU/160 Singles
8 Ring/Bar MU/C2B
60 DU/120 Singles
6 Ring/Bar MU/C2B
40 DU/80 singles
4 Ring/Bar MU/C2B
20 DU/40 Singles
2 Ring/Bar MU/C2B
Note: R+ DU and MU, Rx Singles and Chest/Chin 2 Bar
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 18
250m Run
16 Burpee Box Jump Overs (R+24/20, Rx20/16)
12 Chin 2 Bar
8 DB Snatches (R+70/55, Rx 50/35)
C: Metcon (No Measure)
Mobility/Stretch
Coaches choose with remaining time
22Aug
HomeGrown CrossFit - CrossFit
A: Push Press
On the 2:00 for 6 Rounds
R1-2, 5 x Push Press
R3-4, 4 x Push Press
R5-6, 3 x Push Press
Aim to build throughout all six sets, finishing at a heavy triple on round 6
Record Heavy Triple
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 15
27/21 Cal Row
21 Deadlifts (R+135/95, Rx 115/75)
15 HSPU
9 Push Press (R+135/95, Rx 115/75)
C: Metcon (No Measure)
Midline Conditioning
Coaches choose 10 min of Core work
21Aug
HomeGrown CrossFit - CrossFit
A: Bench Press
3 Rounds
MAX effort (R+135/95, Rx 115/65)
following immediately by
MAX effort push-ups
Rest 1-2min between sets
B: Metcon (5 Rounds for reps)
Conditioning
5 Rounds
(MAX EFFORT)
Min1 Rowing/Assault Bike
Min2 Wall Ball (R+ 20/14, Rx 16/12)
Min3 R+ DU, Rx Singles
Min4 REST
Note: All athletes rest on Min4. If need be, stagger Min1-3
C: Metcon (No Measure)
Conditioning
Tabata
Wall Walk/Hold
(:20 on/:10 rest)
20Aug
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Clean Complex
7 sets
1 x Clean Pull
1 x Hang Squat Clean
1 x Push Press
1 x Squat Clean Thruster (Cluster)
Rest approx 1 min between sets
Build to a moderate load
Work/Rest 20min
B: Cluster (E2MOM for 5 Sets)
Sq Clean Thruster
1 x 1
Building in weight
Record Heaviest Set
C: Metcon (Time)
Conditioning
21 - 15 - 9
Lateral Burpees over the Bar
Power Cleans (R+ 135/95, Rx 115/75)
18Aug
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
FOR TIME:
Teams of two complete the following ( one person working at the time )
100 Cal R+ Bike/ Rx Row
90 Wall Ball (R+20/14, Rx 16/12)
80 Box Jumps (R+30/24, Rx 24/20)
70 Double Unders (scaled 140 singles)
60 Pull ups
50 KBS (R+ 70/53, Rx 53/44)
40 DB Hang Squat Clean (R+50/35, Rx 40/25)
30 Push ups
20 Toes to Bar
10 Burpees
400 m Farmers Carry (R+50/35, Rx 40/25) (together)