HomeGrown CrossFit - CrossFit

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A: Front Squat (7 sets of 1)

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

*These percentages are based on your 1RM Front Squat

*This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

*The 5 pauses take place for 2sec each at the following locations:

Quarter Squat, Parallel, Below Parallel, Parallel and Quarter Squat

Record heaviest set of 1

B: Metcon (5 Rounds for reps)

5 Rounds
AMRAP 4:

12 Sledgehammer Strikes (R+&Rx 16/8)

12 Burpee Box Jumps (R+24/20, Rx20/16″)

Max 10 Meter Shuttle Runs

**We want at least a minute-ish for the shuttle runs. So we will cap the at the 3 min mark to finish Sledgehammer/burpee box jumps

*Rest 1 Minutes Between Rounds

B2: Metcon (Time)

A) On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run

A2) NO EQUIPMENT

"Death by Burpee"

On the Minute for AFAP (as fast as possible)

"X" Burpees

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as far as possible.

B) TABATA

20sec on 10sec off 8 Rounds

flutter kicks

then

Hollow Rock or Hold

then

Front Plank to Pushup Plank

C) FRIDAY CHALLENGE

Max DU in the day or

Max Single the day

NO EQUIPMENT

Max jumping Jacks in a day

enjoy!!!