HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds not for time
1:00 Row or Bike (recovery pace)

15 V-ups

15 Glute Bridges

B: Metcon (Time)

Team of 2: Time cap 30min
800m Team Heavy Object Run

60 Deadlifts (R+115/75, Rx 95/65)

60 Front Squats

60 Push Jerks

800m Team Heavy Object Run

50 Deadlifts (R+135/95, Rx 115/75)

50 Front Squats

50 Push Jerks

800m Team Heavy Object Run

40 Deadlifts (R+155/105, Rx125/85)

40 Front Squats

40 Push Jerks

800m Team Heavy Object Run

30 Deadlifts (R+185/125, Rx155/105)

30 Front Squats

30 Push Jerks

*one person works at a time except the run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds not for time
DB Split Squats (10 each leg)

DB Bent Over Rows

DB Bicep Curls

B: Metcon (Weight)

On the Minute x 7
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk

Min #2 - 6 Hang Squat Cleans + 2 Push Jerk

Min #3 - 5 Hang Squat Cleans + 3 Push Jerks

Min #4 - 4 Hang Squat Cleans + 4 Push Jerks

Min #5 - 3 Hang Squat Cleans + 5 Push Jerks

Min #6 - 2 Hang Squat Cleans + 6 Push Jerks

Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading - 60% of 1RM HSC

*RECORD weight

C: Metcon (Time)

Time
250m Run

27 Wallballs (R+20/14, Rx 16/12)

27 Box Jumps (R+24/20, Rx 20/16)

250m Run

21 Wallballs

21 Box Jumps

250m Run

15 Wallballs

15 Box Jumps

250m Run

9 Wallballs

9 Box Jumps

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
Accumulate 1:30 of an L-Sit on Parallettes

*Every break, complete :20s freestanding hold, handstand hold or DB OH hold

B: 2k Row (Time)

Max Effort 2k Row

C: Metcon (Weight)

Not for Time
4 Unbroken Rounds

3 DB Power Cleans

3 DB Push Presses

2 DB Power Cleans

2 DB Push Presses

1 DB Power Clean

1 DB Push Press

*After each Round, complete 15 GHD Sit-Ups or Abmat sit ups

Aim is to build to a heavy complex with dumbbells. The entire (12) rep complex must be unbroken. DB power cleans are "touch and go" with a single head of each dumbbell touching the ground.

*RECORD last or heaviest weight.

HomeGrown CrossFit - CrossFit

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A: Double-Unders (MAX)

DU skill work and 1 set of Max DU

Time cap 8min

B: Back Squat (Stamina)

BACK SQUATS 6x6

Alternating "On the Minute" x 12 (6 Rounds)

Even Minute - 3 Front Squats

Odd Minute - 6 Back Squats

Barbell - 65% of Back Squat

This is an increase from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
15 Thrusters (R+95/65, Rx 75/55)

30 Double-Unders (SUB 60 Singles)

15 CTB Pull-Ups

30 Double-Unders

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

2 Rounds

12 Bent over rows

12 DB Bench Press

10 Strict pull up / Ring rows

10 Strict ring dips/ feet elevated bench dips

B. : Metcon (AMRAP - Reps)

Teams of 2

AMRAP 20 MIN

Buy In:

200m Partner Carry

Then, in the time remaining:

Partner A completes 1 round of:

16 DB Front rack lunges (R+50/35, Rx 45/25)

10 Renegade rows

6 Devil Presses

Partner B performs:

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

* Partners rotate each round. The score max reps wall balls.

HomeGrown CrossFit - CrossFit

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A: Snatch (Barbell Cycling)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Note: Focus on better movement than last week with a 5% weight increase. If you are having challenges, please decrease weight.

B: Metcon (AMRAP - Rounds and Reps)

Teams of 2
Ascending Ladder for 25 Minutes

3-6-9-12-15...

Row Calories

Kettlebell Swings (R+53/35, Rx44/26)

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

* one person works at a time

Example: P1 3 cals, P2 3 cals, P1 3 KBS, P2 3 KBS, P1 3WB, P2 3WB, P1 6 Cal, P2 6 Cal

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Barbell Stamina
3 Supersets:

Max Reps Bodyweight Bench Press

Max Strict Pull-Ups

Rest 1:00 between sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 min
7 Power Cleans (R+135/95, Rx 115/75)

7 Burpees

250m Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Alternating "On the Minute" x 8 (4 Rounds):

Minute 1 - 2 Jerk Drives + 1 push Jerk

Minute 2 - :30s Barbell Overhead Hold

B: Metcon (5 Rounds for reps)

All with a running clock max reps - 5 Rounds
:30s Max DL

Rest :30s

:30s Max push Jerk

Rest :30s

Weights change after each round, climbing from "light-moderate-heavy-moderate-light."

Male R+135-155-185-155-135

Male Rx 115-125-155-125-115

Female R+ 95-105-125-105-95

Female Rx- 75-85-105-85-75

C: Metcon (Time)

50/35 Calorie Bike or Row

... Directly into:

100-80-60-40-20 - Double-Unders

50-40-30-20-10 - AbMat Sit-Ups

... Directly into:

50/35 Calorie Bike or Row

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
On the Minute x 9 (3 Rounds):

Minute 1 - Strict TTB

Minute 2 - Face Up Chinese Plank Hold

Minute 3 - Banded Good Mornings

Not for score. Practice quality reps in each time domain.

B: Metcon (No Measure)

1:00 Light Row + 60% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

1:00 Light Row + 50% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

1:00 Light Row + 40% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

*score total HSPU or DB press

C: Metcon (Time)

4 Rounds
250m Run

8 Bar Muscle-Ups

250m Run

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

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:60 Goblet Squat Hold

Run 250m

10 Sit Ups

B: Back Squat (Stamina)

Alternating "On the Minute" x 12 (6 Rounds)

Even Minutes - 3 Front Squats

Odd Minutes - 6 Back Squats

Barbell - 60% 1RM on *both* lifts.

This is a increase from last week.

Note: Stay at 60% throughout 6rds

C: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Squat Clean