HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

2 Rounds

45-sec Goblet squat hold

10 Glute Bridges

45-sec HS hold

10 Reverse Snow Angels

B. : Metcon (AMRAP - Rounds and Reps)

Teams of 2

With a 35 min running clock...

6 rounds (Together)

400m run

30 Back Squats (R+135/95, Rx115/75)

Immediately into :

Max Rounds in the Remaining time:

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

20 Burpees over the bar

*One person works at the time. 🙂

*Score is total rounds & Reps

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Barbell Bent Over Rows

10 DB Weighted Glute Bridges

10 DB Weighted Sit-Ups

B: Snatch

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - 3-Position Power Snatch

Minute 2 - 3-Position Squat Snatch

*3-Position - In each variation, the starting positions are the same - high hang (pockets), hang (knee), and floor.

Note: Record heaviest 3-Position Squat Snatch

C: Metcon (Time)

Lucky 7's
5 Rounds

7 DB Clusters (R+60/40, Rx 50/30)

7 Bar Muscle-Ups (SUB C2B pull ups)

*only one head has to touch ground Cluster=sq clean thruster

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Warm-Up
Thoracic and OH mobility

B: Overhead Squat

Build to a 1RM

C: Metcon (3 Rounds for reps)

In Teams of 2
Part #1

In a 7:00 Window: 100/70 Cals Row/Bike

Time Remaining - Max OHS (R+95/65, Rx 75/55)

Rest 2:00

Part #2

In a 6:00 Window: 75/50 Cals Row/Bike

Time Remaining - Max Hang Squat Cleans (R+115/75, Rx 95/65)

Rest 2:00

Part #3

In a 5:00 Window: 50/30 Cals Row/Bike

Time Remaining - Max Thrusters (R+135/95, Rx 115/75)

*one person works at a time.

*total reps from each part.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 S-Leg DB Lateral Box Step-Ups (5/each)

100m DB carry one arm OH

other by your side

B: Back Squat (Waves)

Set #1 - 4 Reps

Set #2 - 2 Reps

Set #3 - 4 Reps

Set #4 - 2 Reps

Set #5 - 4 Reps

Set #6 - 2 Reps

*Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

Note: Record Set#6 at 2 Reps

C: Metcon (Time)

Buy in 1000m Row

Directly into:

30 DB Alt Snatches (R+50/35, Rx 40/25)

15 Burpee Box Jump Overs (R+24/20, Rx20/16″)

20 DB Alt Snatches

10 Burpee Box Jump Overs

10 DB Alt Snatches

5 Burpee Box Jump Overs

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Strict Handstand Pushups

On the 1:30 x 5 Rounds:

15/12 Calorie Row/Bike

Time Remaining - Strict HSPU

B: Split Jerk

2 Sets of 2: Strict Press in Split

2 Sets of 2: Jerk Balance

5 Sets of 2: Split Jerk

*Aim is to build steadily

C: Metcon (Time)

250m Run

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

250m Run

4 Power Cleans + Jerks

250m Run

6 Power Cleans + Jerks

250m Run

8 Power Cleans + Jerks

250m Run

10 Power Cleans + Jerks

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

MURPH
MURPH

OPTION #1

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run

25 Ring Rows

50 Push-ups

100 Squats

500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

OPTION #3

Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Master Chief

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
20 alt kicks S-Arm KB/DB Hollow Flutter Kicks

10 each side S-arm Turkish sit ups

10 each side S-arm work Z Press

B: Metcon (Time)

800m Run

9 Hang Power Cleans (R+185/125, Rx155/105)

21 Bar-Facing Burpees

800m Run

21 Hang Power Cleans (R+125/85, Rx95/65)

21 Bar-Facing Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

15 DB Complex of

Renegade rows L, renegade Row R, power clean, Alt strict Press

B: Barbell Cycling

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk

2 Push Jerks

* On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

C1: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
On the 0:00... Part#1

C2: Metcon (Time)

On the 5:00...Rest 1min and add wt
On the 6:00... Part #2

15-9-6:

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

Strict Handstand Pushups

C3: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
On the 11:00...Rest 1min and add wt ... On 12:00 Part#3

* theses are 3 very intense workouts. That mean you need to set all wt and gymnastic movements so you are finish under the time cap.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8-10min Handstand and/or HS Walking Practice. Let's challenge ourselves at our own respective level.

(ex: wall walks, kick ups, on a box, work the eccentric phase, HS Hold, free standing HS, shoulder taps, walking)

then...

1 Attempt for Max Rep strict HSPU or DB strict presses NO KIPPING

B: Metcon (5 Rounds for reps)

The Chief
AMRAP 3min x 5

3 Power Cleans (R+135/95, Rx 115/75)

6 Pushups

9 Air Squats

Rest 1:00 between each AMRAP.

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 3

1 mile run (together)

40 Tire Flips

1000 m Run

300 Double unders

800 m Run

150 Burpee plate jumps

600 m Run

50 Toes to Bar

400 m Run

300 Double unders

200 m Run

150 Ring Rows

100 m Run

40 Tire Flips

*One person work at the time.