02Aug
HomeGrown CrossFit - CrossFit
A: Back Squat
4x8 @65%
keep wt the same across
B: Metcon (Time)
Conditioning
21-15-9
DB Manmakers (R+ 50/35, Rx 35/20)
Chest To Bar Pull Ups
C: Metcon (No Measure)
Midline conditioning
Coaches choose core work
01Aug
HomeGrown CrossFit - CrossFit
A: Metcon (2 Rounds for reps)
Gymnastics Conditioning
AMRAP 3
Max Unbroken Complex
2 Strict HSPU + 3 Kipping HSPU
Rest 1 Min
AMRAP 3
Max Unbroken Complex
1 Strict HSPU + 4 Kippiing HSPU
B: Metcon (Time)
Conditioning
2K Row + 1 mile Run + 2K Row
C: Metcon (No Measure)
Mobility/Stretch
Remaining time
31Jul
HomeGrown CrossFit - CrossFit
A: Bench Press
3 x 3 @ 90%
B: Front Squat (Heavy)
5-4-3-2-1
C: Metcon (No Measure)
Calve Raises
3 sets of 12 reps
3 foot positions.
Straight
Inward
Outward
D: Metcon (No Measure)
Midline Conditioning
21-18-15-12-9. Coaches choose Core movement
After each set - :15 sec L Sit Hold
30Jul
HomeGrown CrossFit - CrossFit
A: Snatch
Build to a Heavy Single
B: Snatch Balance
3 Sets of 3 Reps @ 80 % of Heavy Single (Snatch)
C: Metcon (Time)
Conditioning
50/35 Cal Row
27 Chest 2 Bar Pullups
21 Power Snatches (R+ 115/75, Rx 95/65)
15 Overhead Squats (R+ 135/95, Rx 115/75)
9 Squat Snatches (R+ 155/105, Rx 125/85)
Single Bar, Must change own weight
28Jul
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Teams of 2
3 ROUNDS FOR TIME
40 KB/DB Thrusters (R+ 55/35, Rx 45/25)
60 Burpees over the rower
80 Cal Row
100 DU (200 singles +15 DU attempts)
*One person working at a time. Split the work as needed.
27Jul
HomeGrown CrossFit - CrossFit
A: Back Squat
10 reps @ 75%
8 reps @80%
6 reps @85%
4 reps @ 90%
2 reps @95%
Rest 1-2 minutes between sets
Note: Record 2 reps
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 7
7 x Front rack lunges (R+ 135/95, Rx 115/75)
7 x Box Jump Overs (24/20, 14/12)
C: Metcon (No Measure)
Midline
Tabata
0:20 sec Vups
0:10 sec: Abmats
Rest 1 min
50 x Straight Jump or Roll to Candlesticks