HomeGrown CrossFit - CrossFit

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A: Front Squat (On the 1:30 x 7 Sets)

Set 1 (On the 0:00): 3 Reps @ 79%

Set 2 (On the 1:30): 1 Rep @ 84%

Set 3 (On the 3:00): 3 Reps @ 79%

Set 4 (On the 4:30): 1 Rep @ 87%

Set 5 (On the 6:00): 3 Reps @ 79%

Set 6 (On the 7:30): 1 Rep @ 90%

Set 7 (On the 9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat.

Note: Record Set 6

B: Metcon (Time)

For Time: (23 Min Cap)
30 Power Snatches (R+95/65, Rx 75/55)

10 R+ Ring Muscle-ups (Rx 10 Chest to Bar Pull-ups, Scale to pull ups or banded pull ups)

30 Power Clean and Jerks

10 Ring Muscle-ups

30 Thrusters

10 Ring Muscle-ups

B2: Metcon (AMRAP - Rounds and Reps)

HOME METCON
AMRAP 15

30 Alt DB Power Snatches

10 DB bent over Rows

30 DB Hang Clean and Jerks (15 R, 15L)

10 DB bent over Rows

30 Single DB Thruster (15 R, 15L)

10 DB bent over Rows

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A: Warm-up (No Measure)

3 Rounds
10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Then....

3 Rounds

10 Barbell Bent Over Rows

:30 Sec. Prisoner Superman Hold (hands behind head)

B: Metcon (6 Rounds for time)

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (R+53/35, Rx44/26)

50' Walking Lunge (wall ball wall to grown strong wall)

250m Run

C: Metcon (Weight)

10-1 (12min Cap)

DB Bench Press

:30 Sandbag Hold after Even Rounds (R+150/100, Rx 75/50)

Note: Record DB Bench Press Weight

C2: Metcon (Time)

Home Workout
10-1

DB Bench Press or DB floor press or pushups

:30 Front Rack Double DB Hold

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A: Push Jerk (On the 1:30 x 6 Sets:)

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk

*Start your first set between 40-50% of your 1RM Push Jerk

*The goal here is to gradually increase the load as the Push Jerk reps decrease.

*With rest built in, we recommend pushing for unbroken sets of Push Jerks

Note: Record Set 6 Push Jerk

B: Metcon (Time)

3 Rounds: (22 min Cap)
50/35 Cal Row Bike Ski

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

20 Double Dumbbell Power Cleans (R+50/35, Rx 40/25)

B2: Metcon (Time)

Home Workout
3 Rounds

800m Run

35 Box Jumps or Jump Squats

20 DB Power Cleans or Med Ball Cleans

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A: Handstand Push-ups (Strict)

On the 1:30 x 5 Sets

Strict Handstand Push-ups (Scale to hspu from box, strict db press)

*This Strict Handstand Push-up is a repeat from last week

*The goal of today-exceed last week's effort

*As a reminder, let's pick a number of unbroken strict handstand push-ups that you can sustain for 5 rounds.

*For Example: 5 consistent sets of 9 reps each round

B: Metcon (Time)

For Time (25 min Cap)
3 Rounds:

9 Toes to Bar (Scale to Hanging Knee Raise)

7 Lateral Barbell Burpees

5 Hang Squat Cleans (R+135/95, Rx 115/75) *Can scale to Front Squats if needed

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (R+155/105, Rx135/85)

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (R+185/125, Rx155/105)

*The first barbell is intended to be a moderate weight that you could complete unbroken each round

*The second and third barbell are intended to be on the heavier side, but weights that you complete in 1-2 sets within the workout

B2: Metcon (Time)

Home Workout
9 Rounds:

9 V-ups

7 Lateral DB Burpees

5 DB Hang Squat Cleans or Med Ball Hang Squat Cleans

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A: Back Squat

Set on the 2min and 1:30

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 106-107%

Set 9 (On the 14:00): 1 Rep @ 106-107%

Set 10 (On the 15:30): 1 Rep @ 106-107%

Note: Record Set 10

B: Metcon (4 Rounds for time)

On the 4:00 x 4 Rounds:

50 Double Unders (Scale to 100 Singles or 10/7 Cal Ski)

2 R+, 1 Rx Rope Climbs (Sub 6 Knees to Elbows or 6 v-ups)

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A. : Metcon (Time)

Teams of 2 ::

1600 m row

50 Strict pull ups

100 push ups

120 Back Squats (R+115/75, Rx 95/65)

1 mile run

*Run together

*Split the work as needed

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A: Front Squat (On the 1:30 x 7 Sets)

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

Note: Record Set 6

B: Metcon (3 Rounds for reps)

AMRAP 3:

Max Rounds of Macho Man (R+135/95, Rx 115/75)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (R+155/105, Rx125/85)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (R+185/135, Rx155/115)

*Let’s choose our barbell weights based off the following recommendations:

-1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

-2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

-3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

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A: Warm-up (No Measure)

3 Rounds
20 Banded Tri Push Down

20 Banded Bi Curl

20 Banded Face Pulls

B: Metcon (No Measure)

EMOM 20
Min 1: 1 Round of Cindy (5 Pull-ups (Rx+strict) + 10 Pushups + 15 Air Squats *Scale to 3 Pull-ups +5 Pushups + 9 Air Squats)

Min 2: 15/12 Row Bike Ski

Min 3: 10 DB Single Arm Hang Power Clean and Jerk (5R/5L) + Hollow Body hold until :40 (R+50/35, Rx 40/25)

Min 4: 50m Prowler push (R+&Rx Men Four 45/ Women Two 45 Plates)

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A: Thruster ( On the Minute x 7: )

Minute 1: (R+115/75, Rx 95/65)

Minute 2: (R+125/85, Rx105/75)

Minute 3: (R+135/95, Rx 115/85)

Minute 4: (R+135/95, Rx 115/85)

Minute 5: (R+135/95, Rx 115/85)

Minute 6: (R+125/85, Rx105/75)

Minute 7: (R+115/75, Rx 95/65)

*Within each minute, you’ll complete one single unbroken set at the listed weight

Once the bar hits the ground, you’ll rest until the next minute begins.

*In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each

*change out weights during your rest

*Choose your weights based on the following; Fresh and unbroken

1st Barbell: A weight that you could cycle for 21+ reps.

2nd Barbell: A weight that you could cycle for 15+ reps.

3rd Barbell: A weight that you could cycle for 9+ reps

Note: Record heaviest weight/reps

B: Metcon (Time)

(25 min Cap)
2 Rounds

20 DB single arm Push Presses (10R/10L)

30 DB single Box Step-ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16″) (hold db anyway you want)

40 Burpees

500m Run

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A: Warm-up (No Measure)

2 Rounds
30 Second Side Plank (:15 R/:15 L)

30 Seconds Weighted Superman Hold

30 Seconds Medicine Ball Lateral Climbs

B: Handstand Push-ups (Stict)

On the 1:30 x 5 Sets:

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

*Choose a variation that allows you to complete at least 5 reps per set

*You can expect to have about a minute of rest between each set of strict handstand push-ups

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 13
Buy-In: 1000m Run

Directly Into...

5 Deadlifts (R+ 250/165, Rx 205/135)*Scale to approx. 55% of 1Rep Max Deadlift

15 AbMat Sit-ups

25 Double Unders (Scale to 40 Singles or 6/4 Ski Erg)