Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Gymnastics
Accumulate 50 Strict Pull Ups in as few set as possible

Rest less than :60 between sets

B: Hang Clean (Above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Jerk the last rep

NO FAILS

(drop the bar after each rep)

C: Metcon (No Measure)

Conditioning

Every 3mins complete
Run 250m

Rest with remaining time 7 Rounds Total

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

20 Hip Extensions GHD

20 Glute-Ham Raises (Sliders or GHD)

20 Jumping Squats

20 Sit Ups

B: Metcon (No Measure)

Conditioning
Every 2:00 for 12:00

Sprint 15/9 Calories on Assault Bike or row

C: Shoulder Press (Strict)

2 Rep every 2:00 for 12 Minutes

AHAP (as heavy as possible)

D: Metcon (No Measure)

Conditioning
EMOM for 10 Minutes

5-8 Box Jump Overs (R+24/20, Rx20/16)

1-3 R+ Bar Muscle Ups, Rx C2B pull ups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

Row 400m

10 HR Push Ups

10 Alt Lunges empty bar on back (5 each leg)

10 Ring Rows

B1: Back Squat

5×5 @ 75%

B2: Metcon (No Measure)

Conditioning
10 Deficit Push Ups (two 45# plates or two 25# plates) (Control eccentric, speed on concentric)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min
40 Bar Facing Burpees

30 Overhead Squats (R+125/85, Rx115/65)

Max DB Box Step Overs in remaining time

(R+24/20, Rx20/16) with (R+45/25, Rx 35/15-2 dumbbells)

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Warm-up
3 Rounds:

Plank on forearms (Max Effort)

Rest 1:00

Total Plank time is score

B: Hang Clean (Above the knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

NO FAILS

C: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 12 Minutes

15 Kettlebell Swings (R+70/53, Rx 53/44)

12 Burpees to 6″ Target

9 Strict Handstand Push-Ups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up
TABATA handstand holds (face the wall)

20sec on 10sec off for 8 rounds

Total time = 4min

B: Shoulder Press (Strict)

Find your 3RM

C: Metcon (Time)

Conditioning
5 Rounds

8 Touch and Go Clean & Jerk (R+145/100, Rx120/80)

18 Pull Ups

Rest 2:00

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up
4 Rounds

Plank Hold (On forearms)

:30 on / :30 off

B: Metcon (No Measure)

Gymnastic Accessories
EMOM for 8 Minutes

Complete 5-10 Push Ups

Unbroken if possible

C: Metcon (Weight)

Conditioning
4 Sets

50' DB Walking Lunges (Pull up bar to WB wall =50')

Go up in weight each set if possible

D: Metcon (No Measure)

Conditioning
Sprint 100m x 8

Rest 2 min