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.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Reverse snow angles

10 HR push ups

10 Straddle v-ups

B: Metcon (5 Rounds for weight)

Squat Clean Complex
5 Sets, "On the 3:00":

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

C: Metcon (Time)

3 Rounds
24/17 Calorie Row or Bike

21 Wallballs (R+20/14,Rx16/12)

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

15 Lateral Burpees over DB

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)

B: Bench Press

3 Sets of 6 Reps

Building to a "heavy" set.

*Tempo is a 5 sec lowering phase, and a one sec pause with chest contact.

C: Metcon (Time)

Teams of 3
800m sandbag Run

6 Rope Climbs, 20 Squat Cleans

800m sandbag Run

9 Rope Climbs, 35 Squat Cleans

800m sandbag Run

12 Rope Climbs, 50 Squat Cleans

*Barbell - (R+135/95, Rx 115/75)

*Team runs together with a single sandbag or something heavy. Team cannot start accumulating reps until all teammates are back from the run. split work as needed and two people can work at the same time.

*Don't worry if you want to stay dry your team can row 800m on two rowers and the third person has to hold a sandbag or something heavy over head. Switch as needed. Have Fun!