Workout of the day

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

For Time:

Teams of 2

100 Cal Row/Bike/ Ski + 100 Push press (R+95/65,Rx75/55)

80 Cal Row/Bike/ Ski + 80 front rack reverse lunges (R+95/65,Rx75/55)

60 Cal Row/Bike/ Ski + 60 Push press (R+115/75,Rx 95/65)

40 Cal Row/Bike/ Ski + 40 front rack reverse lunges (R+115/75,Rx 95/65)

20 Cal Row/Bike/ Ski + 20 Push press (R+125/85,Rx 115/75)

*One person working at the time.

HomeGrown CrossFit - CrossFit

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A: Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

A1: Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

A2: Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

500m Row

15 GHD Sit-Ups

21 Banded Good Mornings

B: Front Squat (Pausing)

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Record heaviest complex

C: Metcon (Time)

7 Rounds

7 Toes to Bar

7 Front Squats (R+135/95, Rx 115/75)

250m Run

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing (2sec at bottom) Overhead Squats (50% of 1RM Snatch)

Minute 2: 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (R+50/35, Rx 40/25) (5each side)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Bike

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

20 min Row Bike Ski

Recovery Effort

On the 5:00, 10:00, and 15:00:

20 V- Ups

20 Hip Extensions

B: Deadlift (Tempo)

5 Sets of 1

Tempo: 6 Sec Up, 6 Sec Down

*Build to a moderate weight and do not exceed 55%. Rest as needed between sets.

Record heaviest 1rep

C: Metcon (5 Rounds for reps)

5 Rounds: AMRAP 1:30

25 Double Unders

6 Deadlifts (R+ 225/155, Rx 165/125)

25 Double Unders

Max Strict HSPU in Time Remaining

Rest 30 Sec Between Rounds.

Note: (R+ or Rx) = Strict HSPU

HomeGrown CrossFit - CrossFit

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A: Back Squat

5-4-3-1-1-1

*Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.

B: Metcon (No Measure)

20 min Row Bike Ski

On the 0:00, 4:00, 8:00, 12:00 and 16:00:

8 Chest to Bar Pull-ups

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

50' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25)