02Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Primer
AMRAP 4 Minutes
30 Heavy Russian Swings
30 DB Alt Renegade Rows
Max Distance Row
Then
Stretch: Couch Stretch 1:00/side
B: Push Press
3×4 @ 80%
C: Metcon (4 Rounds for time)
Interval
4 Rounds
50m Farmers Carry (R+80/60, Rx 50/30)
20 Wallballs (R+20/14, Rx 16/12)
20 Supine Ring Rows
Rest 1min
01Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
10 Good mornings (Empty Bar)
10 Clean Hi Pulls
10 Power Cleans
10 Sq Cleans
B: Squat Clean
4×2 @ 60-70%
w/ pause at knee
drop and reset
Then
4×1 @ 80-90%
Metcon
4 Rounds:
60 Air Squats
40 Push Ups
20 Chest to Bar
Rest 2:00
31Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
Straight Through
250m Jog
1:00 Dead Hang from Bar
20 DB Alt Reverse Lunges (10/side)
A: Back Squat
Work up to a heavy single around 90%
then
5×3 @ 80%
C: Metcon (3 Rounds for reps)
Interval
AMRAP 5:00 x 3
100 Double Unders
20 DB Alt Reverse Step Lunges (10/side) (R+60/40, Rx 50/30)
Max Rep Handstand Push-Ups in remaining time
Rest 1min
Note: Record Max reps HSPU
30Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Primer
AMRAP 5 Minutes
Row 1k
Max Lateral Jump Squats over the Rower in remaining time
Then
Stretch: Front Split hold 1:00min/side
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Min
Row 2000m
50 Sumo DLHP (R+115/75, Rx 95/65)
Max Rep Pistols in remaining time
* R+Hold 44/26 KB during Pistols
29Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
10 DB Alt Single Arm Snatch (5/side)
10 DB Single Leg DL (5/side)
10 DB Single Arm Overhead Squats (5/side)
10 Supermans with one DB
B: Squat Snatch
6×3 @ 70-75%
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Min
5 OHS
10 Power Cleans (R+135/95, Rx 115/75)
3-5 Ring MU
250m Run
27Oct
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
HALLOWEEEN WORKOUT
RX and Scaled : Teams of 4 :
10 Rounds for time :
31 Unbroken double unders / Scaled 62 Unbroken Singles ( teammates hold plank position)
31 Pumpkin Goblet Squats ( Hold pumpkin overhead)
31 Burpees (Pumpkin Russian twist)
Relay style. one person working at the time.
Then:
ONCE the team is done with the 10 rounds :
50m Team Prowler Pushes (Partners resting position is cheering your team on)
*Team Prowler Push(es) = every teammate must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.
* Pumpkin never touches the ground: Penalty is team 100 m sprint with Pumpkin
* Every team has a coach to judge.
* everyone on the team has to wear a costume to be eligible for prizes.
* everyone can do the workout without costume but will not be eligible for prizes.