Archives for October 2019

October 21, 2019 - No Comments!

10/22/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Alternating On the min x 8 (4 Rounds):

Minute 1: 2 Pausing Clean Pulls (2sec above knee) build heavy

Minute 2: 50' Handstand Walk or 5 Wall Walks

B: Power Clean

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Hang Power Clean

* build up

Record heaviest set

C: Metcon (3 Rounds for reps)

AMRAP 4min x 3

Resting 2:00 between:

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

15 Power Cleans

20/15 Cals Row Bike Ski

Round 1: R+135/95, Rx 115/75

Round 2: R+115/75, Rx 95/65

Round 3: R+95/65, Rx 75/55

October 20, 2019 - No Comments!

10/21/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Sets, Not For Time:

40-60 Unbroken Double Unders

60% Unbroken Ring Muscle-ups

Build from prior week.

B: Snatch Balance

3x2 Snatch Balances

Technique loads - keep it light and fast.

then

On the 1:30 x 5 Sets:

2 Snatch Balances

Note: Record heaviest 2 rep snatch balance

C: Metcon (Weight)

21-15-9:

Squat Snatch (R+95/65, Rx 75/55)

Chest to Bar Pull-Ups

Time cap 13min:

If time remaining....build to a Heavy Single Snatch (Power or Squat) and indicate as such in your comments

October 18, 2019 - No Comments!

Team Saturday!

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

2 Rounds

Farmers carry x 100m

Hollow hollow hold x 1 min

Handstand hold x 1 min

B. : Metcon (Time)

Team of 2 :: For Time:

250 m Run + 20 DB Thrusters + 20 Push ups

250 m Run + 20 DB Front rack lunges + 20 T2B

250 m Run + 20 DB DL + 20 V-ups

250 m Run + 20 DB Front rack lunges + 20 ring rows

250 m Run + 20 DB Manmakers + 20 Burpee over DBs

DB (R+50/35, Rx45/25)

*Run together

*One person works at the time.

October 17, 2019 - No Comments!

10/18/2019

HomeGrown CrossFit - CrossFit

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A1: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

A2: Crossfit Games Open 20.2 Masters (55+) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells
Intermediate

A3: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

October 16, 2019 - No Comments!

10/17/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for weight)

Barbell Overhead Lunge

Build to a Heavy at Each

1. 12 Alt Step Forward Barbell Overhead Lunge

2. 10 Alt Step Forward Barbell Overhead Lunge

3. 6 Alt Step Forward Barbell Overhead Lunge

Rest as Needed Between Sets

Note: Record weight used for each rep scheme

C: Metcon (Time)

3 Rounds For Time:

20/15 Cal Row Bike Ski

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

15 Toes to Bar

Rest 2min Between Sets

October 15, 2019 - No Comments!

10/16/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Front Squat (On the 2:00 x 5 Sets:)

Set 1: 6 Reps

Set 2: 4 Reps

Set 3: 2 Reps

Set 4: 4 Reps

Set 5: 6 Reps

Note: Record Set 3, 2 Reps

C: Metcon (Time)

3 Rounds:

30/20 Cal Row Bike Ski

15 Chest to Bar Pull-ups

... Directly Into:

3 Rounds:

20 Alternating DB Snatches (R+50/35, Rx 40/25)

15 Thrusters (R+95/65, Rx 75/55)

October 14, 2019 - No Comments!

10/15/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for time)

Part #A

For Time (12 Minute Cap):

50/35 Cals Row Bike Ski

50 Strict Handstand Push-ups

REST 3min

Part #B

For Time (12 Minute Cap):

35 GHD Sit-ups or Ab mat

100' Handstand Walk or 10 wall walks

25 GHD Sit-ups or Ab mat

75' Handstand Walk or 7 wall walks

15 GHD Sit-ups or Ab mat

50' Handstand Walk or 5 wall walks

REST 3min

Part #C

3 Rounds For Time:

400m Run

21 Lateral Bar Burpees

October 13, 2019 - No Comments!

10/14/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Power Snatch (Complex)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

*build if possible

Note: Record heaviest 2rep Power Snatch

C: Metcon (Time)

5 Rounds

12 Deadlifts (R+115/75, Rx 95/65)

9 Overhead Squats

6 Hang Power Snatches

October 11, 2019 - No Comments!

Team Saturday!

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

Tabata

1. Alt Sit-ups/Russian twist

2. Plank/Supermans

B. : Metcon (6 Rounds for time)

Teams of 2:

Every 5 min for 30 min ( 6 Rounds)

50 Wall Balls (R+20/14, Rx16/12)

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

20 Pull Ups

*One person working at the time.

October 10, 2019 - No Comments!

10/11/2019

HomeGrown CrossFit - CrossFit

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A: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

A1: Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes
Correction on weight

65lb/45lb

A2: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

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

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94070

 

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