HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2 :

For Time

50 Synchro

Burpees

Then 5 Rounds together:

40 Wall Ball (R+20/14, Rx16/12)

40 KBS (R+53/35, Rx44/26)

30 Push ups

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

40 Sit-Ups

Then, 800 meter Run

* 1 person working at the time except for the burpees and run.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Gymnastics
10 min of practice Handstand Practice, Walk, Free standing or Hold.

In relation to our current abilities. Challenge ourselves with obstacles, and change of directions.

B: Squat Snatch (Stamina)

On the Minute x 5:

5 "Touch and Go" Squat Snatches

Same load across all sets. This workout will be repeated.

C: Metcon (Time)

5 Rounds
10 Power Snatches (R+95/65, Rx 75/55)

10 Box Jump Overs (R+24/20, Rx20/16)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Clean Technique
5 Sets of the Complex:

Pausing High Hang Squat Clean (2s in bottom)

Pausing Front Squat (2s in bottom)

High Hang Squat Clean

Front Squat

*Build up if possible

B: Hang Clean (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

* go heavier than last week

C: Metcon (10 Rounds for reps)

Bergeron Beep Test
EMOM till failure or 10 Rounds

7 Thrusters (R+75/55, Rx 65/45)

7 Pull-Ups

7 Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline conditioning
21-18-15-12:

Rower or Bike Calories

GHD Sit-Ups or Ab mat sit ups

B: Metcon (No Measure)

Deadlift Stamina
Not for Time:

3-6-9-12-15: Unbroken Deadlifts (60%)

After each set, 30% of our Max Strict HSPU

C: Metcon (Time)

3 Rounds
800m Run

80 Double-Unders (Scale 160 Singles)

21 Push Presses (R+115/75, Rx 95/65)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Gymnastic Skills
Not for Time:

1:00 Light Row or Bike + 60% Max Ring Muscle-Ups or MU skill work or kipping work

1:00 Light Bike + 12 Strict Ring Dips

1:00 Light Row or Bike + 50% Max Ring Muscle-Ups

1:00 Light Bike + 9 Strict Ring Dips

1:00 Light Row or Bike + 40% Max Ring Muscle-Ups

1:00 Light Bike + 6 Strict Ring Dips

B: Power Clean

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

*build up wt.

C: Metcon (Time)

12min Time Cap:
50 Power Cleans (R+155/105, Rx125/85)

*On the Minute - 5 Toes to Bar

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A: Back Squat (Stamina)

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

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 68% of Back Squat

This is our final increase in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

B: Metcon (4 Rounds for reps)

AMRAP 3:00

21/15 Calorie Row or Bike

21 Lateral Burpees over bar

Max Overhead Squats (R+75/55, Rx 65/45)

Rest 3:00

AMRAP 3:00

12/9 Calorie Row or Bike

12 Lateral Burpees over bar

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

HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 3 :

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

100 Hang Power Cleans

80 Front squats

60 Shoulder to overhead

40 Thrusters

*Every minute stop where you are and complete 5 synchro burpees.

*One person working at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Hollow to Superman on pull up bar. If ready work on the pull for the bar MU.

10 Alt HS Shoulder Taps on ground or on wall

10 One DB OHS ( 5 each arm)

B: Squat Snatch

On the 2:00 x 7 Sets:

25' Handstand Walk

3 Bar Muscle-Ups

1 Squat Snatch

*build up on the Sq Snatch

*RECORD heaviest Sq Snatch

C: Metcon (Time)

2 Rounds:

8 Power Snatches (R+155/105, Rx125/85)

8 Bar Facing Burpees

Directly into...

2 Rounds:

8 Power Snatches (R+125/85, Rx115/65)

8 Bar Facing Burpees

Directly into...

2 Rounds:

8 Power Snatches (R+95/65, Rx 75/55)

8 Bar Facing Burpees

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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