HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Clean and Jerk
Clean Primer

3 Sets of 3 - Tall Cleans

*The tall clean is an abbreviated clean variation in which the pull under the bar is isolated

B: Hang Clean

EMOM x 6:

1 Clean Pull

1 Hang Squat Clean

1 Split Jerk

*start at 70% of HSC and build

Note: Record heaviest set

C: Metcon (Weight)

Barbell Complex
On the min for 11min

Min #1 - 6 Hang Squat Cleans + 1 Push Jerk

Min #2 - 5 Hang Squat Cleans + 2 Push Jerks

Min #3 - 4 Hang Squat Cleans + 3 Push Jerks

Min #4 - 3 Hang Squat Cleans + 4 Push Jerks

Min #5 - 2 Hang Squat Cleans + 5 Push Jerks

Min #6 - 1 Hang Squat Clean + 6 Push Jerks

Min #7 - 2 Hang Squat Cleans + 5 Push Jerks

Min #8 - 3 Hang Squat Cleans + 4 Push Jerks

Min #9 - 4 Hang Squat Cleans + 3 Push Jerks

Min #10 - 5 Hang Squat Cleans + 2 Push Jerks

Min #11 - 6 Hang Squat Cleans + 1 Push Jerk

* 65% of 1RM

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
10 DB Floor Press

10 DB Bent over Rows

10 Lateral DB Box Step-Ups (5/side)

* on the second set do max reps fl press

B: Split Jerk

2 Sets of 2 - Tall Jerk (half-press on toes)

Note: Record heaviest Split Jerk

C: Metcon (Time)

21 Front Squats (R+135/95, Rx 115/75)

21 KB Swings (R+70/53, Rx 53/44)

400m Run

15 Front Squats

15 KB Swings

400m Run

9 Front Squats

9 KB Swings

400m Run

*Optional wear a wt vest 20/14#

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Strict Handstand Pushups

For Time, with a 10:00 Time Cap:

25-50 Strict Handstand Pushups or kick ups to hold or on a box or DB presses

B: Metcon (3 Rounds for reps)

AMRAP 4:

21 Calorie Row

21 Burpees

21 Supine bar rows (C2B)

Rest 2:00

AMRAP 4:

9 Calorie Row

9 Burpees

9 Supine bar rows (C2B)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Alternating Tabata (:20s on/:10s off) x 8:

AbMat Sit-Ups

Superman Holds

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

Rest 1min ish b/t sets. Aim to improve from last wed 5/29

Note: Record Set#6 at 2 Reps

C: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
30 Power Snatches (Rx135/95, Scale 115/75)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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.