05Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds:
50′ Walking Lunges Steps (wall ball wall to pull-up bar)
:30 Handstand Hold
15 Jumping Squats
B: Hang Clean (Below Knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
C: Metcon (4 Rounds for time)
Every 4:00 x 4
*Rest remainder
15 Deadlift (R+185/125, Rx155/105)
20/10 Calories on Bike or Rower
Box Jump Overs R+20reps, Rx 15reps (R+24/20, Rx20/16″)
*Record time each round
04Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
Tabata Plank Holds
8 Rounds
:20 on / :10 off
B: 5k Row (Time)
Max Effort 5k Row
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 5k.
C: Metcon (Time)
20 Toes to Bar
10 Burpees to 6″ Target
18 Toes to Bar
10 Burpees
16 Toes to Bar
10 Burpees
14 Toes to Bar
10 Burpees
12 Toes to Bar
10 Burpees
03Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
100m Sandbag/Carry Something Heavy
12 Burpees
10-50′ Handstand Walk or 5 Wall Walks (wallball wall to pull up bar)
B: Metcon (5 Rounds for time)
5 Rounds
Sprint 10/7 Cals on Bike or Rower
7 Bar Muscle Ups (SUB strict C2B pull ups)
Rest 1min
*Record the time of each round
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Min
15 Wallballs (R+20/14, Rx 16/12)
10 GHD Sit Ups or Ab mat
50′ Handstand Walk (SUB 5 Wall Walks)
02Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
3 Steady Rounds
10 Single Leg KB/DB Deadlift (5 each side)
5 Strict presses from back rack
10 OHS
5 Sots Press from back rack
B: Hang Snatch (Below Knee)
Every 2min for 12min
3 Reps @ 70%+
Drop and Reset
NO FAILS
C: Metcon (Time)
3 Rounds:
30 Thrusters (R+75/55, Rx 65/45)
20 Bar Facing Burpees
10 Strict Handstand Push-Ups
*pick a wt. you can do unbroken
01Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
Run 250m
10 Horizontal Ring Rows
10 Box Jumps (R+30/24,Rx24/20″) from seated position (step down)
10 Alt Lunges (5 each side)
B1: Back Squat
5×5 @ 80%
B2: Metcon (No Measure)
10 Deficit Push Ups (two 45# plates or two 25# plates) (Control eccentric, speed on concentric
C: Metcon (Time)
Run 400m
20 Squat Snatch (R+135/95, Rx 115/75)
Run 400m
29Sep
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Metcon
21-18-15-12-9-6-3
KBS (R+53/35, Rx44/26)
Complete 50 Double Unders between each set. If you don't have DU perform 50 Single unders
C: Metcon (Time)
Metcon
3 Rounds. Switch partners every 20 reps and for the run each partner runs 250m. Only one person works at a time and make your set of 20 reps unbroken.
40 Double Dumbbell Deadlift (R+60/40, Rx 50/30)
Run 500m (each partner runs250m)
40 Box Jump Overs (R+30/24,Rx24/20″)