Workout of the day

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A.: Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

50 Synchro sit-ups (pass wall ball back and forth)

50 Devil press (R+50/35, Rx 40/25)

100 DB front rack alt lunges

200 DU

B.: 2.5k Run (Time)

2.5k Run

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

10-1

Hollow Rocks and Arch Rocks

B: Deadlift

1 Set of 5 - 70%

2 Sets of 3 - 73-79%

5 Sets of 1 - Climbing to a Heavy.

After each set, 25'-50' HS Walk Practice or HS practice.

Note: Record heaviest 1rep

C.: Metcon (Time)

For Time:

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

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

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
10 Goblet Sq

10 Push ups

10 Ring Rows

1min Ring Row hold at top

B: Overhead Squat

5 Sets of 1 Tempo Overhead Squat

*5s to find bottom position, 2s pause in bottom.

Followed by,

Overhead Squat - 10 Rep Heavy.

Note: Record Heavy 10rep

C: Metcon (Time)

21 Hang Power Snatches (R+95/65, Rx 75/55)

250m Run

21 Overhead Squats

250m Run

15 Hang Power Snatches

250m Run

15 Overhead Squats

250m Run

9 Hang Power Snatches

250m Run

9 Overhead Squats

250m Run

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
10 Reverse snow angles

10 V-ups

10 Glute Bridges

10 Hamstring curls w/ sliders

B: Front Squat

Pausing Front Squat

5 Sets of 2

3s pause in the bottom of each rep.

C: Metcon (Time)

3 Rounds
15 Front Rack Alt Step Lunges (R+115/75, Rx 95/65)

15 Lateral Barbell Burpees

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Coaches warm ups

B: Hang Clean

On the Minute x 4:

Minute #1 - 2 Hang Squat Cleans

Minute #2 - 2 Hang Squat Cleans

Minute #3 - 2 Hang Squat Cleans

Minute #4 -1 Hang Squat Clean

Minute #5 -1 Hang Squat Clean

Note: Record heaviest 1rep Hang Sq Cln

C: Nicole (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
"STRICT NICOLE"

*If you cant do pull-ups yet step up low bar or rings. THERE ARE NO BANDS IN THE

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

On the 1:30 x 4:

100m Sprint

15 Ab mat Sit-Ups

15 Supermans

B: Back Squat

On the 2:00 x 6 Sets:

On the 0:00... 3 Reps @ 75%

On the 2:00... 1 Rep @ 80%

On the 4:00... 3 Reps @ 80%

On the 6:00... 1 Rep @ 85%

On the 8:00... 3 Reps @ 85%

On the 10:00... 1 Rep @ 90%

Note: Record 1rep at 90%

C: Metcon (4 Rounds for time)

On the 5:00 x 4:

30 Air Squats

20 Jump Split Alt Lunges

7 Power Snatches (R+115/75, Rx 95/65)