Workout of the day

HomeGrown CrossFit - CrossFit

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A. : Metcon (4 Rounds for reps)

4 Rounds for Max Reps

1 min: Max Double unders / singles

Rest: 30 sec

1 min : Max Box Jump Overs (R+ 24/20, Rx 20/16)

Rest: 30 sec

1 min:  Max Alt. DB Snatches (R+ 50/35, Rx 45/25)

Rest: 30 sec

1 min : Max Ring Rows

Rest: 30 sec

1 min : Max Sandbag over bar (R+150/100, Rx 75/50)

Rest: 30 sec

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
10 Glute Bridges

:15 Sec Single Legged Glute Bridge Hold (each leg)

:30 Sec DB Front Rack Hold

:60 Sec Plank Hold

B: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Record heaviest weight

C: Metcon (Time)

Teams of 2
AMRAP 20:

100m Run, 1 Burpee Box Jump

100m Run, 2 Burpee Box Jumps

100m Run, 3 Burpee Box Jumps

*(R+24/20, Rx20/16)

*Always Run together but split the burpee box jumps as needed.

*example Partner A & Partner B run 100m then just Partner A does one BBJ, then Partner A & Partner B run 100m then Partner B does one BBJ and Partner A does one BBJ ...etc

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50 Double Unders

Minute 2: 2 Hang power snatch + 1 power snatch

B: Metcon (Time)

Teams of 2
3 Rounds For Time (35 Minute Cap):

75/60 Cal Row Bike Ski

60 Toes to Bar

45 Power Cleans

30 Power Snatches

Round 1:(R+95/65, Rx 75/55)

Round 2: (R+115/75, Rx 95/65)

Round 3: (R+125/85, Rx115/75)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
5 Inchworms

200' DB Single Arm Overhead Carry (Change Every 50')

B: Push Press

Build to a 10RM

*This will be used as a benchmark for the cycle.

C: Metcon (Time)

21-15-9:

Push Jerks (R+135/95, Rx 115/75)

Lateral Barbell Burpees

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Strict Gymnastics
0:00 - 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

12:00 - 18:00

25 Double Unders

:15 Second L-Sit b/t boxes

5 Tempo Ring Rows

B: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 700m Row

7 Squat Cleans (R+95/65, Rx 75/55)

25 Double Unders

AMRAP 5:

Buy-In: 300m Row

3 Squat Cleans (R+135/95, Rx 115/75)

25 Double Unders

HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave)

WAVE #1

Set 1: 6 Reps 70%

Set 2: 4 Reps 76%

Set 3: 2 Reps 82%

2 Minutes Rest

WAVE #2

Set 4: 6 Reps 76%

Set 5: 4 Reps 82%

Set 6: 2 Reps 88%

2 Minutes Rest

WAVE #3

Set 7: 6 Reps 82%

Set 8: 4 Reps 88%

Set 9: 2 Reps 94%

Record Set 9: 2 Rep @ 94%

B: Metcon (Time)

2 Rounds
50 Wallballs (R+20/14, Rx 16/12)

40/30 Cal Row Bike Ski

30 Toes to Bar

20 Alt DB Snatches (R+60/40, Rx 50/30)