Archives for December 2017

December 18, 2017 - No Comments!

12.18.17

HomeGrown CrossFit - CrossFit

A: Squat Clean

Sq Clean – Work up to a heavy single, then 3×1 @ 80%

B: Metcon (Time)

18-15-12

Cluster (R+135/95, Rx 115/75)

Burpee Over Bar

Rest 2min

9-6-3

Cluster (R+155/105, Rx125/85)

Burpee Over Bar

Cluster=Sq Clean Thruster

December 16, 2017 - No Comments!

12.16.17

HomeGrown CrossFit - CrossFit

A: Metcon (4 Rounds for reps)

EMOM for 16min, 4 Rounds Max Reps or time

Minute 1: DB Back Squats (R+60/40, Rx 50/30)

Minute 2:DB Bench Presses

Minute 3: Handstand Hold

Minute 4: Pushups

B: Metcon (5 Rounds for reps)

EMOM for 15min, 5 Rounds

15 Russian Twists (R+20/14, Rx 16/12)

15 Sit-ups

15 Hollow Rocks

December 15, 2017 - No Comments!

12.15.17

HomeGrown CrossFit - CrossFit

A: Metcon (6 Rounds for reps)

E5MOM x 6

250m Run

8 Ring Rows

8 Alt Step Lunges Front Rack (R+115/75, Rx 95/65)

4 Power Snatches

*Add 2 Reps to each exercise, each round

December 14, 2017 - No Comments!

12.14.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Pendlay Rows

10 Weighted push ups

10 GHD Hip Extension

10 Glute Ham Raise

B: Metcon (No Measure)

For Quality:

3 Rounds

10 Hollow to Arch Swings

5 Hip to Rings

1-3 Muscle Ups or attempts

C: Metcon (Time)

250m Row/Run

500m Row/Run

750m Row/Run

1000m Row/Run

*Rest 1min b/t sets

December 13, 2017 - No Comments!

12.13.17

HomeGrown CrossFit - CrossFit

A: Push Jerk

5x (2 Push Jerks + 1 Split Jerk)

*Start at 70% of 1RM Push Jerk

*Max Reps Split Jerk on final set

B: Metcon (AMRAP - Rounds and Reps)

As a team of 2. In any order, one person works at a time, break up work as needed:

AMRAP 5min

30 Wall balls (R+20/14, Rx 16/12)

10 Burpees Over Partner

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

20 Deadlifts (R+ 225/155, Rx 165/125)

20 Supine Bar Rows

Rest 2min

Metcon (Distance)

AMRAP 5min

25m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

December 12, 2017 - No Comments!

12.12.17

HomeGrown CrossFit - CrossFit

Back Squat

Back squat 5×3

*Stay in the 80-90% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min

45 Double Unders

15 DB Snatches (Left Arm)

15 DB Snatches (Right Arm) (R+55/35, Rx 45/25)

15 Toes to Bar

Rest 3min

Metcon (AMRAP - Rounds and Reps)

AMRAP 9min

5 Triple Unders

5 DB Turkish Get ups (Left Arm)

5 DB Turkish Get ups (Right Arm) (R+55/35, Rx 45/25)

5 Strict Toes to Bar

*Scale 5 triple unders for 45 DU and strict T2B for strict knee2Elbows

December 11, 2017 - No Comments!

12.11.17

HomeGrown CrossFit - CrossFit

A: Squat Snatch

Snatch – Work up to a heavy single, then 3×1 @ 80%

B: Metcon (Time)

15 Hang Power Cleans (R+135/95, Rx 115/75)

8 Ring Muscle Ups

25 Shoulder to OH

8 Ring Muscle Ups

15 Hang Power Cleans

December 9, 2017 - No Comments!

12.9.17

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

Run 1 mile

EMOM for 10min

Evens: Pushup sets of 15, 20, 25, 30

Odds: Wall ball sets of 15, 20, 25, 30

Row 2000m

December 8, 2017 - No Comments!

12.8.17

HomeGrown CrossFit - CrossFit

A: Metcon (Weight)

E4MOM for 7 Rounds

5 Front Squat

10 Burpees Over Bar

20 Single/Double Unders

250m Run

*Start at 50% of 1RM Front Squat. Work up if possible.

*Record FS wt.

December 7, 2017 - No Comments!

12.7.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 GHD Hip Extension

10 GHD Glute Ham Raise

7-10 Strict HSPU or HSPU Progressions

B: Metcon (5 Rounds for reps)

E3MOM for 5 Rounds

10-15 Box Jump Overs (R+24/20, Rx20/16″)

20 Alt DB Renegade Rows (R+45/25, Rx 35/15)

20/15 Calorie Row or Bike

*perform in any order

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