HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

8 Rounds: (16 min)

20 Seconds On, 10 Seconds
Ring Rows

Row Bike Ski Cals

Strict Handstand Push-ups (Scale to Strict DB Press or on box)

Row Bike Ski Cals

*You'll complete all 8 rounds at the Ring Rows before moving to the 8 rounds of Row, Bike or Ski, and so on…

*R+ Get low on ring rows and add wt if needed and on strict HSPU use a deficit that allows you to complete at least 3-5 reps during each of the the 20sec windows

B: Metcon (Time)

3 Rounds
20 Toes 2 Bar (Scale to Knees 2 Elbows or V-Ups)

21/15 Cals Row Bike Ski

50m Single Arm DB Farmer Carry Down R (R+60/40, Rx 50/30)

50m Single Arm DB Farmer Carry Down L

5 Sandbag Cleans over shoulder (R+150/100, Rx 75/50)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Back Squat (15 min cap)

Set #1 (On the 0:00) - 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) - 5 Reps @ 90%

Set #4 (On the 6:00) - 3 Reps @ 95%

Record: Set#11 @ 104%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min
30 Double Unders (45 Singles or 6/4 Ski Erg)

1 Hang Squat Clean (R+135/95, Rx 115/75)

30 Double Unders

2 Hang Squat Cleans

30 Double Unders

3 Hang Squat Cleans

...

Climb By 1 Rep Each Round

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A.: Metcon (No Measure)

2 Rounds

Chinese Plank x 1 min

Ring rows x 15

KB Side Bends x 10 (each side)

DB Reverse lunges x 10 each side

B.: Metcon (AMRAP - Reps)

Team of 2 ::

AMRAP 24 Min

1 Bear Complex (R+ 155/105, Rx 125/85) (Alternating)

* Every 4 minutes 12 synchro burpees

Bear complex:

1 Power Clean + 1 Front Squat + 1 Push Press +1 Back squat + 1 Push Press

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Front Squat ((15 min for both Front Squat parts))

On the Minute x 7:

2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat

Sets 3-4: 55% 1RM Front Squat

Sets 5-7: 60% 1RM Front Squat

The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively.

Choose a box height that is just below parallel (you can also stack plates)

***You will not rock back onto the box like a traditional Box Back Squat

THEN.....

5 Sets:

1 "One and One Quarter" Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

The "one and one quarter front squat" is designed to strengthen the bottom most part of the squat

In the "one and one quarter squat", you'll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension

Record: Set 5-7 @ 60%

B: Metcon (Time)

5 Rounds of "Nate"

100 Double Unders (150 Single Unders or 10/8 Ski)

4 Rounds of "Nate"

100 Double Unders

3 Rounds of "Nate"

100 Double Unders

2 Rounds of "Nate"

100 Double Unders

1 Round of "Nate"

*"NATE" is 2 Ring Muscle-ups

4 Strict Handstand Push-ups

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

**Scale "Nate" to:

2 Strict Chest To Bar

4 Inverted Handstand Pushups, Feet on Box or Strict DB Press

8 Russian KB Swings

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (Time)

4 Rounds
30 Ab Mat Sit Ups

20/15 Cal Row Bike Ski

10 Reverse Lunge Wall Balls (R+20/14, Rx 16/12)

100m Farmer Carry (R+50/35, Rx 40/25)

B: Metcon (No Measure)

3 Rounds
10 DB Bench Press

Max Set Pushups

10 (each arm) Alternating DB Hammer Curls

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (AMRAP - Reps)

Beast Builder Benchmark
3:00 for Max Reps

3:00 Rest

3:00 for Max Reps

***We will be repeating this benchmark at the end of the training cycle.

B: Metcon (Time)

Buy-In: 15 Clusters (R+135/95, Rx 115/75)

3 Rounds:

21/15 Cal Row Bike, Row Ski

15 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Pull-ups or Ring Rows)

Cash-Out: 15 Clusters

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A1: Metcon (AMRAP - Reps)

3 parts today.

Part 1 at 0:00, Part 2 at 7:00 and Part 3 at the 10:00-25:00
For Time: (On the 0:00)

50 Strict Handstand Push-ups

*6 Minute Time Cap* (If done early. You get more rest until the 7 min mark)

*Scale to Double Dumbbell Strict Press or feet on box inverted pushups

A2: Metcon (AMRAP - Reps)

At the 7:00
1 Max Set of Strict Chest to Bar Pull-ups

*Scale to Strict Chin over Bar Pull-ups or Banded Chest to Bar or Ring Rows with 2 Second hold at top

A3: Metcon (Time)

At the 10:00 (25 min Cap)
1 Burpee Box Jump Over* (R+24/20, Rx20/16)

25 Double Unders (50 Single Unders or 7/5 Ski Erg)

2 Burpee Box Jump Overs

25 Double Unders

3 Burpee Box Jump Overs

25 Double Unders

...

Continue Up To:

10 Burpee Box Jump Overs

25 Double Unders

*Sub Bar Facing Burpee instead of Burpee Box Jump Over if needed

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Back Squat

With a Running Clock:

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

Note: Record Set #12 or heaviest single.

B: Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds:
6 Power Snatches (R+115/75, Rx 95/65)

15/12 Cal Row Bike Ski (Scale to 12/10 Cal)

6 Overhead Squats

250m Run

*Try to finish each round in 4 min to allow at least 1 min rest

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A.: Metcon (AMRAP - Rounds and Reps)

In Teams of two one person works at a time. Split work as needed.

14 Min AMRAP:

14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)

14 Partner Wallballs (R+20/14, Rx 16/12) (rainbow style)

14 Partner Abmat sit-ups w/ WB (link feet and toss WB back and forth)

100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

(one person pushes prowler or both push at the same time, your call)

Rest 3 Mins, then

4 Mins Max Effort Lover’s Carries – Men carry women down and back length of the gym (fireman style or piggyback or "just married" style) and women will guide men wheelbarrow-style (holding their feet while they walk on their hands). Down one length of the gym equals 1 rep. Try to accumulate as many reps as possible for 4 mins.

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Hang Snatch (Complex)

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Note: Record set 5 or 6 complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
60 Double Unders (90 Single Unders or 10/8 Ski Erg)

20 Toes to Bar (Scale to Hanging Knee Raises or Dead Bugs)

10 Hang Squat Snatches (R+135/95, Rx 115/75) (Scale to Hang Power Snatch)