HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 Inchworms

20 GHD Sit-Ups or Abmat sit ups

B: Shoulder Press (Strict)

4 Sets of 3

Build wt.

*Record 1x3

C: Metcon (Time)

Gymnastics Work
5 Rounds For Time:

6 T2B + 5 C2B Pull-ups + 4 Bar MU

*Scaled 6 K2E + 5 Jumping Chin to bar Pull-ups + 4 Jumping C2B Pull-ups

*Every Break: 100m Run

R+ = T2B/C2B/Bar MU

D: Metcon (No Measure)

8 Rounds
20sec On /10Sec Off:

Strict Pull-ups

Calories Row Bike Ski

Strict Handstand Push-ups

Calories Row Bike Ski

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1000m Row/Run

then

AMRAP 7 Minutes

Max Sets of 10-5 Unbroken Push Ups

B: Back Squat (Stamina)

Alternating On the Minute x 12

Minute 1 - 2 Front Squat

Minute 2 - 4 Back Squats

*Barbell: 75% of Max Back Squat (on both lifts).

C: Metcon (Time)

3 Rounds
400 Meter Run

12 Dumbbell Alt Power Snatches (R+60/40, Rx 50/30)

21 Single Dumbbell Squats

HomeGrown CrossFit - CrossFit

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A: Metcon (5 Rounds for reps)

The entire workout is scalable in weight and or movement patterns. Come on in and work hard before heading out to enjoy the day.
10 MIN AMRAP SESSIONS: TEAMS OF 2

Each station is 10 minutes. The team can choose how to split the work.

This workout takes a lot of time, 50 minutes of work.

Teams of 2

* 20 Wall Balls, 20 DU, 2 Wall Walks

* 3 Burpees, 3 V-ups, 3 Box Jumps

* 10 Cal Row Bike Ski, 20 Sit Ups, 100m Run

* 24 DB Step Lunges, 12 Push Press, 12 Alt Renegade Rows

* 5 Pull Ups, 10 Push Ups, 15 Squats

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

WB (R+20/14, Rx 16/12)

BJ (R+24/20, Rx20/16″)

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Team of 3

Buy-in: 400 m Run

100 Burpees

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

80 Burpees

80 Hang Power Clean

60 Burpees

60 Front Squats

40 Burpees

40 Shoulder to overhead

20 Burpees

20 Thrusters

*Split the work as needed. One person working at the time except for the run.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Banded seated Lat Pull Downs

10 Banded Tri Extensions

10 Good morning (Empty Bar)

B: Power Clean ( Barbell Cycling)

10-Rep Touch & Go Power Clean.

Note: Record heaviest barbell cycle

C: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Cal Row, Bike, Ski

Max Rounds of "The Chief" (R+135/95, Rx115/75)

Rest 3 Minutes

*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 DB Split Squats (10 each leg)

10 DB Strict Press

10 DB Thruster

*DB should be light-moderate

B: Thruster

Build to Heavy 10-Rep Thruster

C: Metcon (AMRAP - Rounds and Reps)

Teams of 2. Split work as needed.
AMRAP 30:

400m Heavy Object Run

10 Box Jumps (R+30/24,Rx24/20)

8 Thrusters (R+155/105, Rx125/85)

6 Rope Climbs (K2E low ropes).

Note: Run together with heavy object

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

9 Minute Row, Bike or Ski

On the 3, 6, 9min

15 GHD Sit-ups or Ab mat

B: Deadlift

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

*Record 1x2

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min
Max Wallballs (R+20/14,Rx16/12)

On the Minute: 5 Deadlifts (R+225/155, Rx185/125)

*start with 5 DL

D: Metcon (No Measure)

On the Minute for (2 Rounds)
Min 1: 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

Min 2: Max Cal Row

Min 3: Max Reverse GHD Hypers with Medicine Ball (controlled)

Min 4: Max Hollow hold

Min 5: Max Cal Bike or Ski

*Start in any order

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:60 Goblet Squat Hold

20 Low Banded Rows

Run 250m

B: Metcon (No Measure)

Gymnastic Skill Work
1:00 Light Bike, Row, Ski + 65% Max Ring Muscle-ups or MU transition work

1:00 Light Bike, Row, Ski + 12 Strict Handstand Push-ups or box progression

1:00 Light Bike, Row, Ski + 55% Max Ring Muscle-ups

1:00 Light Bike + 9 Strict Handstand Push-ups

1:00 Light Bike, Row, Ski + 45% Max Ring Muscle-ups

1:00 Light Bike, Row, Ski + 6 Strict Handstand Push-ups

C: Metcon (Time)

4 Rounds
400m Run

15 DB Hang Clean & Jerks (R+50/35, Rx 40/25)

15 Chest to Bar Pull-ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
7 Pausing Waiter Squats (Left) (2sec on the bottom)

14 Hollow Rocks

7 Pausing Waiter Squats (Right)

14 Hollow Rocks

50' Single Arm Overhead Carry (25' Each Arm)

B: Back Squat (Stamina)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 72% of Rep Max Back Squat

C: Metcon (Time)

21 Bar-Facing Burpees

21 Power Snatches (R+115/75, Rx 95/65)

15 Bar-Facing Burpees

15 Overhead Squat

9 Bar-Facing Burpees

9 Squat Snatches

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Skills
Alternating For 15 Minutes:

Station A: Handstand Walk Practice

Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

B: Metcon (Time)

3 Rounds
21/15 Calorie Row or Bike

75 Double Unders

Directly Into...

3 Rounds:

20 Alt Dumbbell Snatches (R+50/35, Rx 40/25)

12 Lateral Dumbbell Burpees