02Feb
HomeGrown CrossFit - CrossFit
A: Overhead Squat
OH Squat 5×3
*Start at 70% of 1RM OH Squat and work up
B: Metcon (Time)
3 Rounds
400m Run
12 Deadlifts (R+ 275/185, Rx 225/155)
12 Strict HSPU
01Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
A) 4 Rounds
10 Snatch Grip Pendlay Rows
15 Hollow Body Banded pulldows
15 Arch Rocks
B: Metcon (Time)
55 Calorie Row
55 Wallballs (R+20/14, Rx 16/12)
A: Metcon (Time)
Pullups
Accumulate 30-50 Pullups
*Pick from box assisted, strict or weighted
*in notes wright how you completed
31Jan
HomeGrown CrossFit - CrossFit
A: Back Squat
Backsquat – Work up to a heavy 5, then 2×5 @ 80%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
30 Double Unders (Scale 60 Singles +15 Attempts of DU)
7 Bar Faceing Burpees (R+&Rx no setp)
7 Power Snatches (R+115/75, Rx 95/65)
30Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 PVC pipe pass throughs
10 KB Gablet Sq (light wt)
15-20 Hollow to Arch Swings
B: Front Squat
Frontsquat
4×4 @ 70%
C: Metcon (Time)
800m Run
4 Rounds
10 Shoulder to OH (R+115/75, Rx 95/65)
15 Toes to Bar
20 Russian KB Swings (R+70/53, Rx 53/44)
800m Run
29Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
45 Hollow Rocks
30 Tuck Ups
15 V-ups
A: CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
NEW BURPEE STANDARD -NO STEPPING UP
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
27Jan
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Complete 25 reps of the following movements. At the top of ever min stop what you are doing and sprint 100m. When you get back from the run continue where you left off. Start with 100m sprint.
25 Strict Chin ups
25 Burpees
25 DB step ups (R+20/16", Rx16/12″) (25 each leg)(R+45/25, Rx 35/15)
25 V-ups
25 Burpees
25- DB Man Makers (Push up, row R, row L, sq clean thruster)