HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

16 Weighted Sit-ups (Use Ab Mat and anchor feet, keep weight across chest)

12 Romanian Deadlifts (Can use barbell or 2 DB/KBs)

8 Pausing Bent Over Barbell Rows (Pause for 2 seconds with chest at bar)

B: Push Press (10min Cap)

4 Sets of 6 Reps

approx. 90% of your 10RM from previous week

If don't know 10RM, use approx. 70% of 1RM. Rest 1-2min b/t sets.

(off the rack)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
60 Double Unders (Scale to 120 Singles/approx. 1 min work)

30/21 Cal Row Bike Ski

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

HomeGrown CrossFit - CrossFit

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A: Strict Gymnastics

0:00-5:00

3 Deficit Strict Handstand Push-ups

(*Scale to HSPU or Strict DB Press)

:15 Second Hanging L-Sit (Scale to Hollow Body Hold)

10:00-15:00

3 Tempo Strict Pull-ups (3 Sec Up, 3 Sec Down) (*Scale to Ring Rows)

:15 Sec Freestanding Handstand or Handstand Floater Practice

B: Metcon (3 Rounds for reps)

AMRAP 4:

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

27 Burpees

27 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Chest to Bar, or Ring Rows)

Rest 2 Minutes

AMRAP 4:

21 Box Jumps

21 Burpees

21 Toes to Bar

Rest 2 Minutes

AMRAP 4:

15 Box Jumps

15 Burpees

15 Pull-ups

*Looking to get 1 Round in first segment, 1+ in second segment, and 1.5 on 3rd segment.

HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave)

20min Cap

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

Back Squat Waves (Week #4)

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

HomeGrown CrossFit - CrossFit

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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

HomeGrown CrossFit - CrossFit

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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)

HomeGrown CrossFit - CrossFit

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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