Archives for December 2019

December 8, 2019 - No Comments!

12.9.2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 DB Front Rack Step Alt Reverse Lunges

20 Glute Bridges

100m Single Kettlebell Farmers Carry (change at 50m)

:30sec Hollow Hold

*Aim: Improve from last week. We will repeat some primers on the second week, with a new set on the third week.

B: Back Squat

Build to Heavy Set of 5

Note: This will be used for our percentage for our following squat waves, starting next week..

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
35 Double Unders (SUB 70 Singles)

25 Air Squats

15 Kettlebell Swings (R+53/35, Rx44/26)

December 5, 2019 - No Comments!

12/6/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
10 Cossack Squats

10 DB/KB Waiter Squats (5 Reps Each Side)

B: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Record heaviest weight

C: Metcon (No Measure)

3 Rounds
1 Minute Wallballs (R+20/14, Rx 16/12)

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

1 Minute Burpees

1 Minute Single Arm DB Hang Clean & Jerks (R+50/35, Rx 40/25)

1 Minute Calorie Row Bike Ski

1 Minute Rest

December 4, 2019 - No Comments!

12/5/2019

HomeGrown CrossFit - CrossFit

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A: Power Clean (Technique)

On the 1:30 x 7 Sets:

30 Double-Unders (Sub 60 Single unders)

3-Position Power Clean*

*3-Position Clean:

1 High Hang Power Clean (high thigh)

1 Hang Power Clean (knees)

1 Power Clean (floor)

Record heaviest complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
9 Strict Pull-Ups

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

9 Strict Handstand Pushups

21 Deadlifts

December 3, 2019 - No Comments!

12/4/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
:20 Sec L-Sit b/t boxes

:30 Sec Wall-Facing Handstand Hold

:40 Double DB/KB Static Squat

B: Overhead Squat (Pausing)

5 Sets of 1

*10 Second Pause in Bottom

*build up

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
16 Overhead Squats (R+95/65, Rx 75/55)

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

16 Front Rack Reverse Step Lunges

16 Box Jumps

December 2, 2019 - No Comments!

12/3/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

20 Wall Walks

*10min time Cap

B: Metcon (No Measure)

4 Rounds For Quality:
10 Ring Rows

:10-:20 Second Ring Support Hold at the top of the ring row

C: Metcon (Time)

3 Rounds
1600m Run, Row, Bike or Ski

800m Run, Row, Bike or Ski

400m Run, Row, Bike or Ski

20 Burpees

* Choose 3 different ways to complete the meters (Ex: Run 1600m, Bike 800m, Row 400m)

*40 min time cap

December 1, 2019 - No Comments!

12/02/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 Banded Pull-Aparts

:30 Second Hollow Hold

100m Single Kettlebell Farmers Carry (change at 50m)

B: Metcon (Weight)

Barbell Complex
On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

*build wt

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
3 Power Cleans (R+135/95, Rx 115/75)

3 Front Squats

3 Push Jerks

15 Toes to Bar

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

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650-218-5836

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breanne@hgxfit.com

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551 Taylor Way
San Carlos, CA
94070

 

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