03Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
EMOM 12min
1- 2-3 Wall Walks
2- 10 Pistols or Pistol Progression
3- 10-15 Hollow to Arch Swings
B: Metcon (Time)
As a team of 2. Split work as needed. One person works at a time. For Time:
100 Wallballs (R+20/14, Rx 16/12)
100 Bar Rows (grip supinated or pronated)
100 Calorie Assault Bike or Row
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