Archives for May 2019

May 17, 2019 - No Comments!

05/18/2019

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 3

1 mile run (together)

40 Tire Flips

1000 m Run

300 Double unders

800 m Run

150 Burpee plate jumps

600 m Run

50 Toes to Bar

400 m Run

300 Double unders

200 m Run

150 Ring Rows

100 m Run

40 Tire Flips

*One person work at the time.

May 16, 2019 - No Comments!

5/17/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Reverse snow angles

10 HR push ups

10 Straddle v-ups

B: Metcon (5 Rounds for weight)

Squat Clean Complex
5 Sets, "On the 3:00":

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

C: Metcon (Time)

3 Rounds
24/17 Calorie Row or Bike

21 Wallballs (R+20/14,Rx16/12)

18 Alt DB Snatches (R+50/35, Rx 40/25)

15 Lateral Burpees over DB

May 15, 2019 - No Comments!

5/16/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8-10min Handstand and/or HS Walking Practice. Let's challenge ourselves at our own respective level.

(ex: wall walks, kick ups, on a box, work the eccentric phase, HS Hold, free standing HS, shoulder taps, walking)

B: Bench Press

3 Sets of 6 Reps

Building to a "heavy" set.

*Tempo is a 5 sec lowering phase, and a one sec pause with chest contact.

C: Metcon (Time)

Teams of 3
800m sandbag Run

6 Rope Climbs, 20 Squat Cleans

800m sandbag Run

9 Rope Climbs, 35 Squat Cleans

800m sandbag Run

12 Rope Climbs, 50 Squat Cleans

*Barbell - (R+135/95, Rx 115/75)

*Team runs together with a single sandbag or something heavy. Team cannot start accumulating reps until all teammates are back from the run. split work as needed and two people can work at the same time.

*Don't worry if you want to stay dry your team can row 800m on two rowers and the third person has to hold a sandbag or something heavy over head. Switch as needed. Have Fun!

May 14, 2019 - No Comments!

5/15/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

In any order complete
30 GHD back ext.

40 Hollow Rocks

50 AbMat Sit-Ups

B: Deadlift

On the 2:00 x 6 Sets:

Set #1 - 3 Deadlifts

Set #2 - 1 Deadlift

Set #3 - 3 Deadlifts

Set #4 - 1 Deadlift

Set #5 - 3 Deadlifts

Set #6 - 1 Deadlift

*Aim to increase slightly on all lifts.

Note: Record set #6

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 18min
21/15 Calorie Row or Bike

12 DB Alt Renegade Rows (R+50/35, Rx 40/25)

12 DB Alt Box Step Ups (R+20/16, Rx16/12)

12 DB Front Squats

May 13, 2019 - No Comments!

5/14/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round (Empty Barbell or PVC)
5 Good Mornings

5 Snatch grip behind the head press

5 OHS

5 Snatch Balance

B: Power Snatch

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 - 60%

Set #2 - 63%

Set #3 - 66%

Set #4 - 69%

Sets #5+6+7 - 69-75%, "based on feel".

Note: Record Sets 5 - 7

C: Metcon (3 Rounds for time)

Tres Leches
On the 0:00... Part #1:

30 Clean & Jerks (R+135/95, Rx 115/75)

On the 10:00... Part #2:

30 Strict HSPU

30 Bar Muscle-Ups (No Bands - Scale C2B Pull-ups)

On the 20:00... Part #3:

1 Mile Run

*Track all three completion times. Every second counts.

May 12, 2019 - No Comments!

5.13.2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
Jog 100m

12 Supermans

12 KB Goblet Pause Squats

B: Back Squat

3 Back Squats @ 79%

2 Back Squats @ 82%

1 Back Squat @ 85%

3 Back Squats @ 82%

2 Back Squats @ 85%

1 Back Squat @ 88%

Note: Record heaviest lift at 88%

C: Metcon (Time)

3 Rounds
50' Single Arm DB OH Walking lunges (left)(R+50/35, Rx 40/25)

50' Single Arm DB OH Walking lunges (right)

10 Supine Bar or Ring Pausing Rows (2s pause at the top)

Rest 1:00 between sets.

*try to be as parallel as possible on the supine rows

May 10, 2019 - No Comments!

05/11/2019

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2

Row 2000 m

100 Push Jerks (R+135/95, Rx115/75)

100 Pull ups

100 Air Squats

Row 1000 m

75 Push Jerks

75 Pull ups

75 Air Squats

Row 500 m

50 Push Jerks

50 Pull ups

50 Air Squats

* One person working at the time. Split the reps as needed.

May 9, 2019 - No Comments!

5/10/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

400m Run

20 empty bar Good Mornings

400m Run

20 empty bar OHS

B: Power Snatch

Touch and Go

5×5

(Heavier than last time)

C: Metcon (Time)

5 Rounds

10 DB Hang Squat Cleans (R+50/35, Rx 40/25)

10 T2B

May 8, 2019 - No Comments!

5/09/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB Split Squats (10each leg)

10 DB Romanian Deadlift

10 Banded Lat Pull Downs

10 Banded Tri Extensions

B: Push Press

5x2

Build weight over sets

C: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee over hurdle

Strict C2B Pull Ups

*Vest Optional

May 7, 2019 - No Comments!

5/08/2019

HomeGrown CrossFit - CrossFit

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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

It's not going to be easy, it's going to be worth it.

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breanne@hgxfit.com

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San Carlos, CA
94070

 

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