Archives for July 2019

July 31, 2019 - No Comments!

8/01/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Barbell Stamina
3 Supersets:

Max Reps Bodyweight Bench Press

Max Strict Pull-Ups

Rest 1:00 between sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 min
7 Power Cleans (R+135/95, Rx 115/75)

7 Burpees

250m Run

July 30, 2019 - No Comments!

7/31/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Alternating "On the Minute" x 8 (4 Rounds):

Minute 1 - 2 Jerk Drives + 1 push Jerk

Minute 2 - :30s Barbell Overhead Hold

B: Metcon (5 Rounds for reps)

All with a running clock max reps - 5 Rounds
:30s Max DL

Rest :30s

:30s Max push Jerk

Rest :30s

Weights change after each round, climbing from "light-moderate-heavy-moderate-light."

Male R+135-155-185-155-135

Male Rx 115-125-155-125-115

Female R+ 95-105-125-105-95

Female Rx- 75-85-105-85-75

C: Metcon (Time)

50/35 Calorie Bike or Row

... Directly into:

100-80-60-40-20 - Double-Unders

50-40-30-20-10 - AbMat Sit-Ups

... Directly into:

50/35 Calorie Bike or Row

July 29, 2019 - No Comments!

7/30/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Midline
On the Minute x 9 (3 Rounds):

Minute 1 - Strict TTB

Minute 2 - Face Up Chinese Plank Hold

Minute 3 - Banded Good Mornings

Not for score. Practice quality reps in each time domain.

B: Metcon (No Measure)

1:00 Light Row + 60% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

1:00 Light Row + 50% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

1:00 Light Row + 40% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

*score total HSPU or DB press

C: Metcon (Time)

4 Rounds
250m Run

8 Bar Muscle-Ups

250m Run

12 DB Alt Snatches (R+60/40, Rx 50/30)

July 28, 2019 - No Comments!

7/29/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
:60 Goblet Squat Hold

Run 250m

10 Sit Ups

B: Back Squat (Stamina)

Alternating "On the Minute" x 12 (6 Rounds)

Even Minutes - 3 Front Squats

Odd Minutes - 6 Back Squats

Barbell - 60% 1RM on *both* lifts.

This is a increase from last week.

Note: Stay at 60% throughout 6rds

C: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Squat Clean

July 26, 2019 - No Comments!

Team Saturday!

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A. : Metcon (Time)

Teams of 2 :

100 Cal Bike/Row

75 Goblet Squat (R+53/35, Rx44/26)

100 Push-ups

75 Clean and Jerks (R+135/95, Rx115/75)

100 V-ups

Directly into...

800m Run (Together)

+ 150 m Sled push

Sled: Men R+Rx : 4 x 45 lb Plates

Women R+Rx : 2 x 45 lb Plates

July 25, 2019 - No Comments!

7/26/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Ring Muscle-Ups or pull ups

1 Attempt for Max Reps (Kipping)

B: Back Squat (Stamina Squats)

4 Rounds:

9 Back Squats @ 65% 1RM Back Squat

Treat this as "for time". Rest as little as needed to maintain unbroken sets.

C: Metcon (Time)

3 Rounds
40/30 Calorie Row or Bike

20 Lateral Burpees Over DB

10 Single Arm Alt DB Snatch (R+80/60, Rx 50/30)

July 24, 2019 - No Comments!

7/25/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Midline
3 Rounds

Max Effort L-Sit Hold b/t boxes

10 Weighted Supermans

B: Metcon (5 Rounds for weight)

Barbell Cycling - "DT" Complex
On the 2:30 x 5:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*Build up wt.

C: Metcon (4 Rounds for reps)

4 Rounds
1:00 - Toes to Bar

1:00 - Power Snatches (R+75/55, Rx 65/45)

1:00 - Thrusters

1:00 - Calorie Row or Bike

1:00 - Rest

July 23, 2019 - No Comments!

7/24/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 Steady Round (empty bar or PVC)
5 Good Mornings

5 Snatch grip behind the head press

5 OHS

5 Snatch Balance

B: Snatch (Barbell Cycling)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch

This complex involves a total of (6) reps.

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor

C: Metcon (5 Rounds for reps)

On the 4:00 x 5 Rounds
9 Box Jump Overs (R+30/24,Rx24/20)

15 DB Front Squats (R+50/35, Rx 40/25)

100m Sprint

July 22, 2019 - No Comments!

7/23/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

In any order - Complete
30 GHD back ext.

40 Hollow Rocks

50 AbMat Sit-Ups

B: Romanian Deadlift

On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts

+ Handstand Walk Practice

Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

In the time remaining in the window, handstand walk practice or 3-5 wall walks

C: Metcon (Time)

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

21 Strict HSPU (SUB DB Press)

400m Run

15 Deadlifts

15 Strict HSPU

400m Run

9 Deadlifts

9 Strict HSPU

400m Run

July 21, 2019 - No Comments!

7/22/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 Round
100m jog

12 Supermans

12 KB Goblet Pause Squats

B: Back Squat (Stamina)

Alternating "On the Minute" x 12 (6 Rounds)

Even Minutes - 3 Front Squats

Odd Minutes - 6 Back Squats

Barbell - 55% of 1RM on back sq for *both* lifts. Stick to 55%, this will go up next week.

Note: Stay disciplined with 55% throughout 6rds

C: Metcon (Time)

1000m Run

Directly into 10 Rounds:

3 Power Cleans (R+155/105, Rx125/85)

6 Pushups

9 Air Squats

The dream is free. The hustle is sold separately.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 

Get started for free