HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

AMRAP 7
1 Pausing Strict Handstand Push-up (Pause Double Strict DB Press)

1 Strict Handstand Push-up (Strict DB Press)

1 Pausing Strict Pull-up

1 Strict Pull-up (banded)

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups

Add (1) Rep to Each Movement Until Time Cap

HSPU:

Pausing Strict: Pause For 1 Sec with Head on the Ground but not resting & Don't Use Kip For Assist

Strict: No Pause & Don't Use Kip For Assist

Pull-up:

Pausing Strict: Pause For 1 Sec with Chin Over the Bar & Don't Use Kip For Assist

Strict: No Pause & Don't Use Kip For Assist

Kipping: No Pause & You May Use Kip For Assist

B: Metcon (Time)

4 Rounds (25min Cap)
50 Russian Kettlebell Swings (R+53/35, Rx44/26)

40 Air Squats

30 Ab Mat Sit Ups

20 KB Suitcase Deadlifts (10 R, 10 L)

10 DB Floor Press (Choose weight to allow 10 Heavy Unbroken)

250m Run after each round

B2: Metcon (Time)

Home Workout
For Time:

10 Single DB Hang CJ, 50 Lateral Jump Squats

20 Single DB Hang CJ, 50 Lateral Jump Squats

30 Single DB Hang CJ, 50 Lateral Jump Squats

40 Single DB Hang CJ, 50 Lateral Jump Squats

50 Single DB Hang CJ, 50 Lateral Jump Squats

Rx Dumbbell – (R+45/35, Rx 33/15)

*Change hang CJ arm every 5 repetitions

*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell

B3) NO EQUIPMENT

For Time:

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

*Walkouts – Video

*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

C) TABATA

20sec on 10sec off 8 Rounds

Push ups

then

sit ups