Workout of the day

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

50′ Handstand Walk or 5 Wall walks

4-8 Strict HSPU Push-Ups

Run 400m

B: Clean

Find 1RM Clean

C: Metcon (3 Rounds for reps)

Intervals
AMRAP 5 Minutes x 3

500m Run

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

Max Rope Climbs in remaining time

Rest 2:00

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Muscle Activation
At your own pace for 4 min cycle through the move AMRAP

8 Goblet Squats

6 Burpees

8/6 Calories Row or Bike

Then

Couch Stretch

1:00/side

B: Back Squat

Find a 3RM Back Squat

C: Metcon (Time)

3 Rounds:

12 Thrusters (R+135/95, Rx 115/75)

16 Bar Facing Burpees

20 Toes to Bar

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

10 DB Front Sq (light)

10 DB Alt Lunges

10 V-ups

100m Run

B: Snatch

Find 1RM Snatch

C: Metcon (Time)

100/60 Calories Bike or Row

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

25 DB Box Step Overs (R+45/25, Rx 35/15), (R+24/20, Rx20/16)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (Time)

3 Rounds
Max Effort Plank

(On forearms)

Rest 1:00

Total Plank time is score

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 30 Minutes
In teams of 2. Switch every set

Climb the Ladder

2 DB Devil Presses (R+45/25, Rx 35/15)

2 Alt DB Box Step Ups (R+24/20, Rx20/16)

4/4 6/6 8/8 10/10 etc…

Partner A 2 DP, then Partner B 2 DP, then Partner A 2 DB BS, Then Partner B...etc.

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

10 Kettlebell Taters

Run 100m

:30 Goblet Squat Hold

Run 100m

B: Hang Clean (Find 2RM Hang Sq Clean)

C: Metcon (Time)

2 Rounds
Row 50/40 Calories

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

Run 400m

50 Empty Bar Thrusters (R+ 45/35, Rx 35/15)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (Distance)

Death by Handstand Walk or Wall Walk
Minute 1 – 5' HSW or 2 WW

Minute 2 – 10′ HSW or 4 WW

Minute 3 – 15′ HSW or 6 WW

Etc.

* HSW Set up a turn around spot when necessary

B: Metcon (Time)

Row 8k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 8k