HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Back Squat (Stamina)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

*Barbell: 78% of Max Back Squat

C: Metcon (Time)

100 Double Unders (Scale 200 single unders)

800m Run

60/45 Calorie Row Bike Ski

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2 :

2.5k Run (Together)

300 DU / 600 Singles

200m OH Walking Lunges (Plate: R+35/25, Rx25/15)

100 Renegade Rows (R+50/35, Rx35/25)

50 Cal Row/bike/Ski

*One person works at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
6 Partner Glute ham raises

9 Strict Toes to Bar

15 Weighted AbMat Sit-ups

B: Deadlift

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Note: Record 1 Rep at 85%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16min
30 DB Hang Power Clean and Push Jerk (R+50/35, Rx 40/25)

25/18 Calorie Row Bike Ski

20 Burpees over DB

15 Deadlifts (R+50/35, Rx 40/25

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 BB behind the head press

10 BB Good Mornings

10 each leg BB single leg DL

B: Metcon (No Measure)

Handstand Walk Conditioning
For Time (5 Minute Time Cap):

200' Handstand Walk or 20 Wall Walks

C: Metcon (Time)

30 Supine Bar Rows

400m Run

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

800m Run

15 Overhead Squats

400m Run

30 Supine Bar Rows

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