Workout of the day

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