Workout of the day

HomeGrown CrossFit - CrossFit

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A: Back Squat (Stamina)

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 68% of Back Squat

This is our final increase in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

B: Metcon (4 Rounds for reps)

AMRAP 3:00

21/15 Calorie Row or Bike

21 Lateral Burpees over bar

Max Overhead Squats (R+75/55, Rx 65/45)

Rest 3:00

AMRAP 3:00

12/9 Calorie Row or Bike

12 Lateral Burpees over bar

Max Overhead Squats (R+135/95, Rx 115/75)

HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 3 :

120 Deadlifts (R+135/95, Rx115,75)

100 Hang Power Cleans

80 Front squats

60 Shoulder to overhead

40 Thrusters

*Every minute stop where you are and complete 5 synchro burpees.

*One person working at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Hollow to Superman on pull up bar. If ready work on the pull for the bar MU.

10 Alt HS Shoulder Taps on ground or on wall

10 One DB OHS ( 5 each arm)

B: Squat Snatch

On the 2:00 x 7 Sets:

25' Handstand Walk

3 Bar Muscle-Ups

1 Squat Snatch

*build up on the Sq Snatch

*RECORD heaviest Sq Snatch

C: Metcon (Time)

2 Rounds:

8 Power Snatches (R+155/105, Rx125/85)

8 Bar Facing Burpees

Directly into...

2 Rounds:

8 Power Snatches (R+125/85, Rx115/65)

8 Bar Facing Burpees

Directly into...

2 Rounds:

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

8 Bar Facing Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds not for time
1:00 Row or Bike (recovery pace)

15 V-ups

15 Glute Bridges

B: Metcon (Time)

Team of 2: Time cap 30min
800m Team Heavy Object Run

60 Deadlifts (R+115/75, Rx 95/65)

60 Front Squats

60 Push Jerks

800m Team Heavy Object Run

50 Deadlifts (R+135/95, Rx 115/75)

50 Front Squats

50 Push Jerks

800m Team Heavy Object Run

40 Deadlifts (R+155/105, Rx125/85)

40 Front Squats

40 Push Jerks

800m Team Heavy Object Run

30 Deadlifts (R+185/125, Rx155/105)

30 Front Squats

30 Push Jerks

*one person works at a time except the run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds not for time
DB Split Squats (10 each leg)

DB Bent Over Rows

DB Bicep Curls

B: Metcon (Weight)

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

Barbell Loading - 60% of 1RM HSC

*RECORD weight

C: Metcon (Time)

Time
250m Run

27 Wallballs (R+20/14, Rx 16/12)

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

250m Run

21 Wallballs

21 Box Jumps

250m Run

15 Wallballs

15 Box Jumps

250m Run

9 Wallballs

9 Box Jumps

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
Accumulate 1:30 of an L-Sit on Parallettes

*Every break, complete :20s freestanding hold, handstand hold or DB OH hold

B: 2k Row (Time)

Max Effort 2k Row

C: Metcon (Weight)

Not for Time
4 Unbroken Rounds

3 DB Power Cleans

3 DB Push Presses

2 DB Power Cleans

2 DB Push Presses

1 DB Power Clean

1 DB Push Press

*After each Round, complete 15 GHD Sit-Ups or Abmat sit ups

Aim is to build to a heavy complex with dumbbells. The entire (12) rep complex must be unbroken. DB power cleans are "touch and go" with a single head of each dumbbell touching the ground.

*RECORD last or heaviest weight.