26Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
3 Steady Rounds
15 DB Thrusters (light)
15 Push Ups
30 DU
B: Front Squat
Find a 1RM Front Squat
C: Metcon (Time)
15-12-9-6-3
Strict HSPU Push-Ups
Power Snatch (R+95/65, Rx 75/55)
25Oct
HomeGrown CrossFit - CrossFit
A: Split Jerk
Find 1RM Split Jerk from Blocks or Rack
B: Metcon (Time)
100m x1 Backwards facing Sled Drag
*you pick wt.,
Record 100m time and wt
C: Metcon (No Measure)
EMOM for 3min
100m Sprint x3
E2MOM for 6min
200m Shuttle Sprint x3
(100m down and back)
E3MOM for 9min
300m Shuttle Sprint x3
(100m down, back, down)
24Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
50′ Handstand Walk or 5 Wall walks
4-8 Strict HSPU Push-Ups
Run 400m
B: Clean
Find 1RM Clean
C: Metcon (3 Rounds for reps)
Intervals
AMRAP 5 Minutes x 3
500m Run
21 Deadlifts (R+ 225/155, Rx 165/125)
Max Rope Climbs in remaining time
Rest 2:00
23Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
At your own pace for 4 min cycle through the move AMRAP
8 Goblet Squats
6 Burpees
8/6 Calories Row or Bike
Then
Couch Stretch
1:00/side
B: Back Squat
Find a 3RM Back Squat
C: Metcon (Time)
3 Rounds:
12 Thrusters (R+135/95, Rx 115/75)
16 Bar Facing Burpees
20 Toes to Bar
22Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
3 Steady Rounds
10 DB Front Sq (light)
10 DB Alt Lunges
10 V-ups
100m Run
B: Snatch
Find 1RM Snatch
C: Metcon (Time)
100/60 Calories Bike or Row
50 Wallballs (R+20/14, Rx 16/12)
25 DB Box Step Overs (R+45/25, Rx 35/15), (R+24/20, Rx20/16)
20Oct
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
3 Rounds
Max Effort Plank
(On forearms)
Rest 1:00
Total Plank time is score
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 30 Minutes
In teams of 2. Switch every set
Climb the Ladder
2 DB Devil Presses (R+45/25, Rx 35/15)
2 Alt DB Box Step Ups (R+24/20, Rx20/16)
4/4 6/6 8/8 10/10 etc…
Partner A 2 DP, then Partner B 2 DP, then Partner A 2 DB BS, Then Partner B...etc.