HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 2

Buy in: 1 Mile Run *Together

70 KBS (R+53/35, Rx 44/26)

300 D.U/600 Singles

70 Pull ups

200 D.U/400 Singles

70 V-ups

150 D.U/300 Singles

70 Goblet Squats

100 D.U/200 Singles

70 Renegade Rows (R+50/35, Rx 45/25)

50 D.U/100 Singles

*One person works at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (No Measure)

Gymnastics Skills
With a 10:00 clock, alternate between:

21 Banded Good Mornings

25-50' Handstand Walk or 5 wall walks

Note: If you are proficient with HSWalk - create a course.

C: Metcon (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (R+205/145, Rx155/115)

Barbell-Facing Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Hang Power Snatch (Technique)

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Power Snatch

1 Hang Snatch High Pull

1 Hang Power Snatch

Note: Record heaviest Hang Power Snatch

C: Metcon (Time)

5 Rounds
1 Minute Wallballs (R+20/14, Rx 16/12)

1 Minute Hang Power Snatch (R+75/55, Rx 65/45)

1 Minute Cal Row Bike Ski

1 Minute Rest

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (Time)

Teams of 2
Buy-In: 2000m Row

4 Rounds:

8 Rope Climbs

10 Bear Complexes (R+155/105, Rx125/85)

Cash-Out: 2000m Row

*Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Do all 5 movements unbroken for 1 rep.

Note: unbroken = do not let go of the bar or rest on the ground.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (AMRAP - Reps)

AMRAP 6min
1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups

...

Continue to add (1) rep to each movement until the cap is reached.

C: Metcon (Time)

5 Rounds
15 KBS (R+70/53, Rx 53/44)

400m Run

40 Double Unders (Sub 80 singles)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 Ab mat Sit-ups

24 Hip Extensions

B1: Overhead Squat (Tempo)

3 Sets of 1

Tempo: 5 sec down

B2: Overhead Squat (Pausing)

Pausing Overhead Squat

3 Sets of 1

Pause: 2 sec in Bottom

C: Metcon (Time)

2 Rounds
25 Overhead Squats (R+115/75, Rx 95/65)

35/25 Cal Row Bike Ski

HomeGrown CrossFit - CrossFit

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A.: Metcon (AMRAP - Rounds and Reps)

Teams of 2

35 Min AMRAP

400 m Run *Together

50 DB Deadlifts (R+50/35, Rx45/25)

50 Hand Release Push-ups

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

50 Toes to Bar

50 DB Front Squats

50 Burpees over the DBs

50 DB Hang Clean & Jerks

*One person working at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Hang Clean (Technique)

On the 1:30 x 5 Sets:

1 Pausing Clean Pull (Pause at knee 2sec)

1 Hang Squat Clean

1 Front Squat

Note: Record heaviest Hang Squat Clean

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
60 Double Unders (sub 120 singles)

30/24 Calorie Row Bike Ski

5 Power Cleans (R+165/110, Rx145/85)

5 Hang Squat Cleans

5 Squat Cleans

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB Split Squats (10each leg)

10 DB Romanian Deadlift

10 Banded Lat Pull Downs

10 Banded Tri Extensions

B: Split Jerk

OTM x 10 - 1 Jerk Drive + 1 Split Jerk

*The jerk drive is a partial jerk movement to strengthen the dip and drive portion of the jerk.

Note: Record heaviest Split Jerk

C: Metcon (Time)

Buy-In: 1 Mile Run

21-15-9:

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

Box Jump Overs (R+24/20, Rx20/16″)

Toes to Bar

Cash-Out: 1 Mile Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coach Warmup

B: Power Clean (Technique)

B1) Clean Pull - 3 Sets of 3

B2) Clean High Pull - 3 Sets of 3

B3) Power Clean - OTM x 8 - 2 Reps

Note: Record heaviest Power Clean for 2 reps

C: Metcon (Time)

2K Row

... Directly into:

10 Rounds:

3 Power Cleans (R+155/105, Rx125/85)

6 Push-ups

9 Air Squats