22Jan
HomeGrown CrossFit - CrossFit
A: Hang Power Snatch
On the Minute x 8:
2 Hang Power Snatches
Technique based loads.
Note: Record heaviest set
B: Metcon (No Measure)
EMOM 30
Min 1: 15 DB Bench Press *Should be tough but unbroken
Min 2: 15/12 Cal Row *Scale to 12/10 - :40ish seconds work
Min 3: Max Barbell Curls (R+45/35, Rx 33/15)*Approx 10-20 Reps
Min 4: 15 Russian KB Swings (R+70/53, Rx 53/44)
Min 5: 12/10 Cal Bike or Ski
Min 6: Rest
21Jan
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
15-10-5: (5 Min Cap)
Strict Chest to Bar Pull-ups (Strict Banded CTB or Pull-up)
Strict Deficit Handstand Push-ups* (Seated DB Press or HSPU off a box)
*choose deficit if you could do 12+ fresh
Directly Into...
5-10-15: (5 min Cap)
Strict Pull-ups (Strict Banded Pull-up or Ring Row)
Strict Handstand Push-ups (Seated DB Press or Inverted HSPU)
B: Push Press (10min Cap)
4 sets of 6 Reps
*Build from last week. Use the same weight for all 4 working sets
Note: Record heaviest set of 6 reps
C: Metcon (Time)
25min Cap
2 Rounds:
1k Run (If you cant run 50/35 Cal Bike)
1k Row
50 Wallballs (R+20/14, Rx 16/12)
20Jan
HomeGrown CrossFit - CrossFit
A: Power Clean (Pausing)
On the 1:30 x 5:
1 *Pausing Power Clean
*2 Sec Pause at Knee
*2 Sec Pause in Catch
1 Power Clean
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
Note: Record Set 5 @ 72%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
30 Double Unders *Scale to 60 Singles or 7/5 cal Ski Erg
10 Power Cleans (R+155/105, Rx125/85) *Load should be something you can cycle 10+reps when fresh
30 Double Unders
10 Burpees over Barbell
19Jan
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave)
*percentages are based off your 5 Rep Back Squat Max or approx 88% of 1RM Back Squat)
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
Note: Record Set 9 @ 107%
B: Metcon (2 Rounds for reps)
AMRAP 5:
21-15-9:
Overhead Squats (R+95/65, Rx 75/55) - Scale to Front Squats if needed
Toes to Bar - Scale to Hanging Knee Raise or Dead Bugs
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (R+95/65, Rx 75/55)
Chest to Bar Pull-ups - Scale to Pull-ups or Ring Rows
17Jan
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
For Time - Teams of 2
4 Rounds
20 Calories Row/Bike/Ski + 20 DB Front Squats + 20 Burpees over DBs (R+50/35,Rx40/25)
Then...
3 Rounds
30 Calories Row/Bike/Ski + 20 DB Thrusters + 30 Burpees over DBs
Then...
2 Rounds
40 Calories Row/Bike/Ski + 20 Man Makers + 40 Burpees over DBs
*One Person working at the time
16Jan
HomeGrown CrossFit - CrossFit
A: Push Press (10min Cap)
4 sets of 6 Reps
*The weight stays the same across all 4 sets
*Let's aim to build in loading from our last week
B: Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 30:
300m Row
20 Plate Hops (straddle a 45lb and jump on plate and back down)
10 Thrusters (R+75/55, Rx 65/45)
*Complete Full Round Before Switching. Try to use Thruster load that can be fast and unbroken.