07May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Slider Hamstring Curl
10 slider knees into chest in push-up position
20 slider alt mt climbers
B: Back Squat
3×7 @70%
C: Metcon (Time)
Run 400m
30 Thrusters (R+95/65, Rx 75/55)
Run 400m
20 Thrusters
Run 400m
10 Thrusters
06May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10 BB Bent Over Rows
:60sec bottom of a sq hold with BB in the front rack
250m Run
C: Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%
C: Metcon (Time)
5 Rounds
12/10 Calorie Row or Bike
6 Strict HSPU
12 Power Snatch (R+95/65, Rx 75/55)
Rest :60
05May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Run 1 Mile Run
*Vest Optional
B: Deadlift (4x4)
@75-85% of 1RM
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes
Climb the Ladder
100m Sprint
3 Push Press (R+115/75, Rx 95/65)
100m Sprint
6 Push Press
100m Sprint
9 Push Press
etc…
03May
HomeGrown CrossFit - CrossFit
A.: Metcon (AMRAP - Reps)
Teams of 2
Every 6 min for 5 Rounds
Round 1: 40 Cal Bike/Row + Max Push Ups
Round 2: 40 Cal Bike/Row + Max Box Jump overs (R+24/20, Rx 20/16)
Round 3: 40 Cal Bike/Row + Max Burpees
Round 4: 40 Cal Bike/Row + Max KBS (R+53/35, Rx 44/26)
Round 5: 40 Cal Bike/Row + Max Goblet Squats (R+53/35, Rx 44/26)
1 min rest between rounds
*one person working at the time.
02May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
500m Run
40 Empty Bar or PVC OHS
500m Run
B: Snatch
Every :45 for 9 Minutes
1 Rep at 70-80%
C: Metcon (Time)
10 Rounds
5 Deadlifts (R+ 275/185, Rx 225/155)
5 Strict Pull-ups
10 T2B
01May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 BB behind the head press
10 BB Good Mornings
10 each leg BB single leg DL
B: Split Jerk
7X1
Build weight over sets
C: Metcon (AMRAP - Reps)
3 Rounds
:60 Handstand Hold freestanding or on wall
:60 Front rack Barbell Hold (R+185/125, Rx155/105)
:60 Max Effort Rope Climbs
Rest 2:00
at 15:00 finish with a 1mile Run
(Score is total rope climbs)