Workout of the day

Get started for free Get in touch

05
Jan

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Back Squat (Wave)

20min Cap

% are off your 5RM Max or about 87% of 1RM

Back Squat Waves (Week #4)

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

Note: Record Set 9 2 Reps @ 100%

B: Metcon (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

20/14 Cal Row

20 x 10 Meter Shuttle Sprints

20/14 Cal Bike or Ski

03
Jan

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A.: Metcon (Time)

Teams of 2

Buy in : 120/100 Cal row/bike/ski

Then..

14-12-10-8-6-4-2

Power Cleans (R+135/95, Rx115/75)

Power Snatches

Pull ups

Toes to bar

*One person works at the time

02
Jan

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds For Quality
5 Tempo Ring Rows (3 sec down)

10 BB Front Rack Reverse Lunges

:20 Sec BB Front Squat Hold

B: Front Squat (Tempo)

On the 1:30 x 7 Sets:

1 Tempo Rep (Starting around 55% of 1 Rep Max and building)

Tempo:

* 10 Sec Negative

* No Pause in Bottom

* Full Speed Stand

Note: Record heaviest weight

C: Metcon (Time)

20min CAP
5 Rounds:

20/15 Calorie Row Bike Ski

10 Thrusters (R+115/75, Rx 95/65)

01
Jan

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Cluster (On The Minute x 10)

Sq Clean Thruster
25 Double Unders

1 Squat Clean Thruster

*build in wt.

B: Metcon (5 Rounds for reps)

Every Minute on the Minute for 25 Minutes: (5 Rounds)

Min 1: 12 DB Alt Step Forward Lunges (R+45/25, Rx 35/15)

Min 2: 12 Jump Sq with wall ball (R+20/14, Rx 16/12)

Min 3: Plank

Min 4: 4 Sandbag cleans over shoulder (R+150/100, Rx75/50)

Min 5: 12 push ups

29
Dec

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Back Squat (Wave)

20min Cap

% are off your 5RM Max or about 87% of 1RM

Back Squat Waves (Week #3)

Set 1: 6 Reps @ 74%

Set 2: 4 Reps @ 80%

Set 3: 2 Reps @ 86%

Set 4: 6 Reps @ 80%

Set 5: 4 Reps @ 86%

Set 6: 2 Reps @ 92%

Set 7: 6 Reps @ 86%

Set 8: 4 Reps @ 92%

Set 9: 2 Reps @ 98%

Note: Record Set 9, 2 reps @ 98%

B: Metcon (Time)

25min CAP
60 Double Unders

30 Burpees

60 Double Unders

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

60 Double Unders

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

60 Double Unders

30 Wallballs

60 Double Unders

30 Burpees

27
Dec

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A.: Metcon (Time)

Teams of 2

1 mile Run

75 Burpees (to target)

50 Russian KBS (R+53/35, Rx44/26)

25 Man Makers (R+50/35,Rx45/25)

1 mile Run

*Split the work as needed

*Run together

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

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