Archives for January 2020

January 31, 2020 - No Comments!

Team Saturday!

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2

4000 m Row/Ski

- Partner Holds Sand Bag (R+150/100, Rx 75/50)

*Switch as needed, meters can not be accumulated unless sand bag is off the ground.

B.: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 min

15 Alt DB Snatches (R+50/35,Rx40/25)

20 V- ups

25 Air Squats

January 30, 2020 - No Comments!

1.31.2020

HomeGrown CrossFit - CrossFit

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A: Front Squat (On the Minute x 9:)

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%

On the 4: 1 Front Squat @ 87%

On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%

On the 7: 1 Front Squat @ 90%

On the 8: 1 Front Squat @ 93%

Note: Record heaviest @ 93%

B: Metcon (Time)

3 Rounds

7 Power Snatches (R+75/55, Rx 65/45)

7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups

7 Box Jumps (R+24/20, Rx20/16″)

then

800m Run OR 50/35 Calorie Row Bike Ski

then

3 Rounds:

7 Power Snatches

7 Toes to Bar

7 Box Jumps

then

800m Run OR 50/35 Calorie Row Bike Ski

then

3 Rounds:

7 Power Snatches

7 Toes to Bar

7 Box Jumps

January 29, 2020 - No Comments!

1.30.2020

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Barbell Complex
Every 1:30 min x 5 Sets:

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70% of 1RM Clean & Jerk

Sets 3-5: Build to a Heavy Complex

Note: Record heaviest complex

B: Metcon (No Measure)

EMOM 30
Min 1: 6 Deadlifts (R+185/135, Rx155/115) + 14 Lateral Bar Hops (over and back is 2)

Min 2: 100m Sprint

Min 3: 10 Pushups (Scale to Knees or on bench) + 15 Jump Squats

Min 4: 15 Russian KBS (R+70/53, Rx 53/44)

Min 5: 35sec Plank

Min 6: Rest

January 26, 2020 - No Comments!

1.27.2020

HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave - 20min Cap)

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 2 Reps @ 98%

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Note: Record Set 9

B: Metcon (Time)

3 Rounds: (12min Cap)

50 Air Squats

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

January 24, 2020 - No Comments!

Team Saturday!

HomeGrown CrossFit - CrossFit

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A. : 31 Heroes (AMRAP - Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30" / 24"

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
*Run with 45#/25# plate

*Scale rope climbs with rope K2E

*The 31Heroes WOD was specifically designed to remember the 31 fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

January 23, 2020 - No Comments!

1/24/2020

HomeGrown CrossFit - CrossFit

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A: Front Squat (12 min Cap)

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

Note: Record set at 90%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
1 Deadlift (R+405/285, Rx 385/265) *Scale to approx 80%-85% of your 1 Rep Max.

This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing.

The goal is not to go prescribed here, but rather to lift something outside your comfort zone that is heavy for a single rep

10 Toes to Bar *Scale to Hanging Knee Raise to chest or waist

15 Bar Facing Burpees

Note: Record your DL weight in comment box

January 22, 2020 - No Comments!

1/23/2020

HomeGrown CrossFit - CrossFit

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A: Hang Power Snatch

On the Minute x 8:

2 Hang Power Snatches

Technique based loads.

Note: Record heaviest set

B: Metcon (No Measure)

EMOM 30
Min 1: 15 DB Bench Press *Should be tough but unbroken

Min 2: 15/12 Cal Row *Scale to 12/10 - :40ish seconds work

Min 3: Max Barbell Curls (R+45/35, Rx 33/15)*Approx 10-20 Reps

Min 4: 15 Russian KB Swings (R+70/53, Rx 53/44)

Min 5: 12/10 Cal Bike or Ski

Min 6: Rest

January 21, 2020 - No Comments!

1/22/2020

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

15-10-5: (5 Min Cap)

Strict Chest to Bar Pull-ups (Strict Banded CTB or Pull-up)

Strict Deficit Handstand Push-ups* (Seated DB Press or HSPU off a box)

*choose deficit if you could do 12+ fresh

Directly Into...

5-10-15: (5 min Cap)

Strict Pull-ups (Strict Banded Pull-up or Ring Row)

Strict Handstand Push-ups (Seated DB Press or Inverted HSPU)

B: Push Press (10min Cap)

4 sets of 6 Reps

*Build from last week. Use the same weight for all 4 working sets

Note: Record heaviest set of 6 reps

C: Metcon (Time)

25min Cap
2 Rounds:

1k Run (If you cant run 50/35 Cal Bike)

1k Row

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

January 20, 2020 - No Comments!

1/21/2020

HomeGrown CrossFit - CrossFit

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A: Power Clean (Pausing)

On the 1:30 x 5:

1 *Pausing Power Clean

*2 Sec Pause at Knee

*2 Sec Pause in Catch

1 Power Clean

Set 1: 60%

Set 2: 63%

Set 3: 66%

Set 4: 69%

Set 5: 72%

Note: Record Set 5 @ 72%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
30 Double Unders *Scale to 60 Singles or 7/5 cal Ski Erg

10 Power Cleans (R+155/105, Rx125/85) *Load should be something you can cycle 10+reps when fresh

30 Double Unders

10 Burpees over Barbell

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breanne@hgxfit.com

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San Carlos, CA
94070

 
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