Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:30 HS Hold (nose to wall)

:30 Left Side plank

:30 Right Side plank

:30 Superman Hold

:30 Hollow Hold

B: Push Jerk

Pausing Push Jerk

For Quality:

3 Sets of 3

Pause for 2s in catch.

Push Jerk

Every 2 Minutes x 5 Sets:

3 Push Jerks

*Build if possible

C: Metcon (AMRAP - Rounds and Reps)

AMRAP - 12 min
21 Kettlebell Swings (R+53/35, Rx44/26)

14 Kettlebell Reverse Lunges (53/35) (7 each arm)

7 Push Jerks (R+165/110, Rx145/85)

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2 :

For Time

50 Synchro

Burpees

Then 5 Rounds together:

40 Wall Ball (R+20/14, Rx16/12)

40 KBS (R+53/35, Rx44/26)

30 Push ups

40 Box Jumps (R+24/20, Rx 20/16)

40 Sit-Ups

Then, 800 meter Run

* 1 person working at the time except for the burpees and run.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Gymnastics
10 min of practice Handstand Practice, Walk, Free standing or Hold.

In relation to our current abilities. Challenge ourselves with obstacles, and change of directions.

B: Squat Snatch (Stamina)

On the Minute x 5:

5 "Touch and Go" Squat Snatches

Same load across all sets. This workout will be repeated.

C: Metcon (Time)

5 Rounds
10 Power Snatches (R+95/65, Rx 75/55)

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

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Clean Technique
5 Sets of the Complex:

Pausing High Hang Squat Clean (2s in bottom)

Pausing Front Squat (2s in bottom)

High Hang Squat Clean

Front Squat

*Build up if possible

B: Hang Clean (On the Minute x 7)

Min #1 - 7 Hang Squat Cleans + 1 Push Jerk

Min #2 - 6 Hang Squat Cleans + 2 Push Jerk

Min #3 - 5 Hang Squat Cleans + 3 Push Jerks

Min #4 - 4 Hang Squat Cleans + 4 Push Jerks

Min #5 - 3 Hang Squat Cleans + 5 Push Jerks

Min #6 - 2 Hang Squat Cleans + 6 Push Jerks

Min #7 - 1 Hang Squat Clean + 7 Push Jerks

* go heavier than last week

C: Metcon (10 Rounds for reps)

Bergeron Beep Test
EMOM till failure or 10 Rounds

7 Thrusters (R+75/55, Rx 65/45)

7 Pull-Ups

7 Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline conditioning
21-18-15-12:

Rower or Bike Calories

GHD Sit-Ups or Ab mat sit ups

B: Metcon (No Measure)

Deadlift Stamina
Not for Time:

3-6-9-12-15: Unbroken Deadlifts (60%)

After each set, 30% of our Max Strict HSPU

C: Metcon (Time)

3 Rounds
800m Run

80 Double-Unders (Scale 160 Singles)

21 Push Presses (R+115/75, Rx 95/65)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Gymnastic Skills
Not for Time:

1:00 Light Row or Bike + 60% Max Ring Muscle-Ups or MU skill work or kipping work

1:00 Light Bike + 12 Strict Ring Dips

1:00 Light Row or Bike + 50% Max Ring Muscle-Ups

1:00 Light Bike + 9 Strict Ring Dips

1:00 Light Row or Bike + 40% Max Ring Muscle-Ups

1:00 Light Bike + 6 Strict Ring Dips

B: Power Clean

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

*build up wt.

C: Metcon (Time)

12min Time Cap:
50 Power Cleans (R+155/105, Rx125/85)

*On the Minute - 5 Toes to Bar