HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

30min Cap
1600m Run

100 Double Unders (200 Singles)

50 Calorie Row Bike Ski

100 Double Unders (200 Singles)

1600m Run

B: Metcon (No Measure)

5 Rounds
:30 Sec Ring Body Saw (Scale to Front Plank, Hollow Hold)

:30 Sec Barbell Hip Thrust Hold (30 Sec at Top)

A2: Metcon (Time)

Home Workout
Home Fit

3 Rounds

9 Front Plank to Pushup Planks

1:00 Left Elbow Plank

1:00 Right Elbow Plank

15 Hollow Rocks

1:00 Left Elbow Plank

1:00 Right Elbow Plank

21 V-Ups

*This is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.

**On google earth (map it out before hand) / use a running app with GPS / estimate an average 800 meter run time

HomeGrown CrossFit - CrossFit

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A: Power Clean (Complex)

On the 1:30 x 5 Sets:

3-Position Power Clean

3 Push Jerks

The 3 Positions we're looking for in the Power Clean are:

*Pockets

*1 Inch Above the Knee

*Floor.

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4-5: 60-65%

Record: Set 5

B: Metcon (AMRAP - Reps)

Ascending Ladder for 7 Minutes:
3 Clean and Jerks (R+135/95, Rx 115/75)

3 Toes to Bar

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar

...

Add (3) Reps to Each Movement Until Time Cap

*Scale Clean and Jerks to something you could 12+ Unbroken Reps fresh

*Scale to Toes to Bar to something you could get 15+ Unbroken Reps (Hanging Knee Raise or V-Ups)

B2: Metcon (Time)

Home Workouts
B2) Home Fit

5 Rounds For Time:

60 Double-Unders

40 Step-Back Lunges

20 Burpees

NO EQUIPMENT

5 Rounds For Time:

60 Lateral Line Hops

40 Step-Back Lunges

20 Burpees

HomeGrown CrossFit - CrossFit

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A: Back Squat (Tempo - Deload)

On the Minute x 10:

1 Pausing ""One and One Quarter"" Squat Video

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension. There are pauses built in at two locations:

Pause for 2 sec in the bottom of the initial squat

Pause for 2 sec at the top of the ""one quarter"" squat

Record: Set 10

B: Metcon (No Measure)

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

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

1 Minute Row Bike Ski

1 Minute Rest

Strategy Tips:

*Complete 2 rounds of :20 sec on & :10 sec off on the Wallballs and DB power snatches. Finish out with 1 min straight Row Bike Ski.

*Complete 1 set of :40 sec on & :20 sec off on the Wallballs and DB power snatches. Finish out with 1 min Row Bike Ski.

B2: Metcon (AMRAP - Rounds and Reps)

Home Workout
AMRAP 10

:30 Wall Sit w/ DB Hold

20 Sit Ups

100m Sprint

HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

4 rounds for time:

500m run

30 Renegade rows (R+50/35, Rx 40/25)

30 KBS (R+70/53, Rx53/35)

30 hollow rocks

100 m farmers carry (R+50/35, Rx 40/25)

HomeGrown CrossFit - CrossFit

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A: Front Squat (On the 1:30 x 7 Sets)

Set 1 (On the 0:00): 3 Reps @ 79%

Set 2 (On the 1:30): 1 Rep @ 84%

Set 3 (On the 3:00): 3 Reps @ 79%

Set 4 (On the 4:30): 1 Rep @ 87%

Set 5 (On the 6:00): 3 Reps @ 79%

Set 6 (On the 7:30): 1 Rep @ 90%

Set 7 (On the 9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat.

Note: Record Set 6

B: Metcon (Time)

For Time: (23 Min Cap)
30 Power Snatches (R+95/65, Rx 75/55)

10 R+ Ring Muscle-ups (Rx 10 Chest to Bar Pull-ups, Scale to pull ups or banded pull ups)

30 Power Clean and Jerks

10 Ring Muscle-ups

30 Thrusters

10 Ring Muscle-ups

B2: Metcon (AMRAP - Rounds and Reps)

HOME METCON
AMRAP 15

30 Alt DB Power Snatches

10 DB bent over Rows

30 DB Hang Clean and Jerks (15 R, 15L)

10 DB bent over Rows

30 Single DB Thruster (15 R, 15L)

10 DB bent over Rows

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Then....

3 Rounds

10 Barbell Bent Over Rows

:30 Sec. Prisoner Superman Hold (hands behind head)

B: Metcon (6 Rounds for time)

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (R+53/35, Rx44/26)

50' Walking Lunge (wall ball wall to grown strong wall)

250m Run

C: Metcon (Weight)

10-1 (12min Cap)

DB Bench Press

:30 Sandbag Hold after Even Rounds (R+150/100, Rx 75/50)

Note: Record DB Bench Press Weight

C2: Metcon (Time)

Home Workout
10-1

DB Bench Press or DB floor press or pushups

:30 Front Rack Double DB Hold

HomeGrown CrossFit - CrossFit

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A: Push Jerk (On the 1:30 x 6 Sets:)

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk

*Start your first set between 40-50% of your 1RM Push Jerk

*The goal here is to gradually increase the load as the Push Jerk reps decrease.

*With rest built in, we recommend pushing for unbroken sets of Push Jerks

Note: Record Set 6 Push Jerk

B: Metcon (Time)

3 Rounds: (22 min Cap)
50/35 Cal Row Bike Ski

35 Box Jump Overs (R+24/20, Rx20/16)

20 Double Dumbbell Power Cleans (R+50/35, Rx 40/25)

B2: Metcon (Time)

Home Workout
3 Rounds

800m Run

35 Box Jumps or Jump Squats

20 DB Power Cleans or Med Ball Cleans

HomeGrown CrossFit - CrossFit

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A: Handstand Push-ups (Strict)

On the 1:30 x 5 Sets

Strict Handstand Push-ups (Scale to hspu from box, strict db press)

*This Strict Handstand Push-up is a repeat from last week

*The goal of today-exceed last week's effort

*As a reminder, let's pick a number of unbroken strict handstand push-ups that you can sustain for 5 rounds.

*For Example: 5 consistent sets of 9 reps each round

B: Metcon (Time)

For Time (25 min Cap)
3 Rounds:

9 Toes to Bar (Scale to Hanging Knee Raise)

7 Lateral Barbell Burpees

5 Hang Squat Cleans (R+135/95, Rx 115/75) *Can scale to Front Squats if needed

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (R+155/105, Rx135/85)

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (R+185/125, Rx155/105)

*The first barbell is intended to be a moderate weight that you could complete unbroken each round

*The second and third barbell are intended to be on the heavier side, but weights that you complete in 1-2 sets within the workout

B2: Metcon (Time)

Home Workout
9 Rounds:

9 V-ups

7 Lateral DB Burpees

5 DB Hang Squat Cleans or Med Ball Hang Squat Cleans

HomeGrown CrossFit - CrossFit

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A: Back Squat

Set on the 2min and 1:30

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 106-107%

Set 9 (On the 14:00): 1 Rep @ 106-107%

Set 10 (On the 15:30): 1 Rep @ 106-107%

Note: Record Set 10

B: Metcon (4 Rounds for time)

On the 4:00 x 4 Rounds:

50 Double Unders (Scale to 100 Singles or 10/7 Cal Ski)

2 R+, 1 Rx Rope Climbs (Sub 6 Knees to Elbows or 6 v-ups)

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2 ::

1600 m row

50 Strict pull ups

100 push ups

120 Back Squats (R+115/75, Rx 95/65)

1 mile run

*Run together

*Split the work as needed