Archives for August 2019

August 30, 2019 - No Comments!

Team Saturday!

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Team of 3

Buy-in: 400 m Run

100 Burpees

100 Deadlifts (R+135/95, Rx115/75)

80 Burpees

80 Hang Power Clean

60 Burpees

60 Front Squats

40 Burpees

40 Shoulder to overhead

20 Burpees

20 Thrusters

*Split the work as needed. One person working at the time except for the run.

August 29, 2019 - No Comments!

8/30/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Banded seated Lat Pull Downs

10 Banded Tri Extensions

10 Good morning (Empty Bar)

B: Power Clean ( Barbell Cycling)

10-Rep Touch & Go Power Clean.

Note: Record heaviest barbell cycle

C: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Cal Row, Bike, Ski

Max Rounds of "The Chief" (R+135/95, Rx115/75)

Rest 3 Minutes

AMRAP 5:

Buy-In: 25/18Cal Row, Bike, Ski

Max Rounds of "The Chief" (R+155/105, Rx125/85)

Rest 3 Minutes

AMRAP 5:

Buy-In: 15/10 Cal Row, Bike, Ski

Max Rounds of "The Chief" (R+175/115, Rx135/95)

*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

August 28, 2019 - No Comments!

8/29/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 DB Split Squats (10 each leg)

10 DB Strict Press

10 DB Thruster

*DB should be light-moderate

B: Thruster

Build to Heavy 10-Rep Thruster

C: Metcon (AMRAP - Rounds and Reps)

Teams of 2. Split work as needed.
AMRAP 30:

400m Heavy Object Run

10 Box Jumps (R+30/24,Rx24/20)

8 Thrusters (R+155/105, Rx125/85)

6 Rope Climbs (K2E low ropes).

Note: Run together with heavy object

August 27, 2019 - No Comments!

8/28/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

9 Minute Row, Bike or Ski

On the 3, 6, 9min

15 GHD Sit-ups or Ab mat

B: Deadlift

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

*Record 1x2

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min
Max Wallballs (R+20/14,Rx16/12)

On the Minute: 5 Deadlifts (R+225/155, Rx185/125)

*start with 5 DL

D: Metcon (No Measure)

On the Minute for (2 Rounds)
Min 1: 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

Min 2: Max Cal Row

Min 3: Max Reverse GHD Hypers with Medicine Ball (controlled)

Min 4: Max Hollow hold

Min 5: Max Cal Bike or Ski

*Start in any order

August 26, 2019 - No Comments!

8/27/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:60 Goblet Squat Hold

20 Low Banded Rows

Run 250m

B: Metcon (No Measure)

Gymnastic Skill Work
1:00 Light Bike, Row, Ski + 65% Max Ring Muscle-ups or MU transition work

1:00 Light Bike, Row, Ski + 12 Strict Handstand Push-ups or box progression

1:00 Light Bike, Row, Ski + 55% Max Ring Muscle-ups

1:00 Light Bike + 9 Strict Handstand Push-ups

1:00 Light Bike, Row, Ski + 45% Max Ring Muscle-ups

1:00 Light Bike, Row, Ski + 6 Strict Handstand Push-ups

C: Metcon (Time)

4 Rounds
400m Run

15 DB Hang Clean & Jerks (R+50/35, Rx 40/25)

15 Chest to Bar Pull-ups

August 25, 2019 - No Comments!

8/26/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
7 Pausing Waiter Squats (Left) (2sec on the bottom)

14 Hollow Rocks

7 Pausing Waiter Squats (Right)

14 Hollow Rocks

50' Single Arm Overhead Carry (25' Each Arm)

B: Back Squat (Stamina)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 72% of Rep Max Back Squat

C: Metcon (Time)

21 Bar-Facing Burpees

21 Power Snatches (R+115/75, Rx 95/65)

15 Bar-Facing Burpees

15 Overhead Squat

9 Bar-Facing Burpees

9 Squat Snatches

August 22, 2019 - No Comments!

8/23/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Skills
Alternating For 15 Minutes:

Station A: Handstand Walk Practice

Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

B: Metcon (Time)

3 Rounds
21/15 Calorie Row or Bike

75 Double Unders

Directly Into...

3 Rounds:

20 Alt Dumbbell Snatches (R+50/35, Rx 40/25)

12 Lateral Dumbbell Burpees

August 21, 2019 - No Comments!

8/22/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 BB Bent Over Rows

:60sec bottom of a sq hold with BB in the front rack position

250m Run

B: Hang Power Clean (Technique)

7 Sets:

Hang Clean Pull + Hang Clean High Pull + Hang Power Clean

C: Metcon (Time)

5 Rounds
250m Run

12 Over Unders (R+& Rx 24/20)

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

6 Push Jerks

August 20, 2019 - No Comments!

8/21/2019

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Rounds
10 Slider Hamstring Curl

10 Slider knees into chest in push-up/plank position

20 Slider alt mt climbers

B: Metcon (1 Rounds for weight)

Tempo Clean Deadlift
7 Sets of 1

Tempo: 7sec Up, 7sec Down

Note: Record heaviest weight

C: Metcon (5 Rounds for time)

5 Rounds, Every 4 Minutes
12 V-ups

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

15/12 Calorie Row or Bike or Ski

August 19, 2019 - No Comments!

8/20/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
3 Supersets:

100m Jog

1min DB Hold out in front

20 GHD or AbMat Sit-ups

B: Metcon (Time)

Buy In: 50/35 Calorie Row or Bike

3 Rounds of "Kelly"

400m Run

30 Box Jumps (R+24/20, Rx20/16)

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

Cash out: 50/35 Calorie Row or Bike

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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