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!

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

In any order complete
30 GHD back ext.

40 Hollow Rocks

50 AbMat Sit-Ups

B: Deadlift

On the 2:00 x 6 Sets:

Set #1 - 3 Deadlifts

Set #2 - 1 Deadlift

Set #3 - 3 Deadlifts

Set #4 - 1 Deadlift

Set #5 - 3 Deadlifts

Set #6 - 1 Deadlift

*Aim to increase slightly on all lifts.

Note: Record set #6

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 18min
21/15 Calorie Row or Bike

12 DB Alt Renegade Rows (R+50/35, Rx 40/25)

12 DB Alt Box Step Ups (R+20/16, Rx16/12)

12 DB Front Squats

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round (Empty Barbell or PVC)
5 Good Mornings

5 Snatch grip behind the head press

5 OHS

5 Snatch Balance

B: Power Snatch

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Note: Record Sets 5 - 7

C: Metcon (3 Rounds for time)

Tres Leches
On the 0:00... Part #1:

30 Clean & Jerks (R+135/95, Rx 115/75)

On the 10:00... Part #2:

30 Strict HSPU

30 Bar Muscle-Ups (No Bands - Scale C2B Pull-ups)

On the 20:00... Part #3:

1 Mile Run

*Track all three completion times. Every second counts.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
Jog 100m

12 Supermans

12 KB Goblet Pause Squats

B: Back Squat

3 Back Squats @ 79%

2 Back Squats @ 82%

1 Back Squat @ 85%

Note: Record heaviest lift at 88%

C: Metcon (Time)

3 Rounds
50' Single Arm DB OH Walking lunges (left)(R+50/35, Rx 40/25)

50' Single Arm DB OH Walking lunges (right)

10 Supine Bar or Ring Pausing Rows (2s pause at the top)

Rest 1:00 between sets.

*try to be as parallel as possible on the supine rows

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2

Row 2000 m

100 Push Jerks (R+135/95, Rx115/75)

100 Pull ups

100 Air Squats

Row 1000 m

75 Push Jerks

75 Pull ups

75 Air Squats

Row 500 m

50 Push Jerks

50 Pull ups

50 Air Squats

* One person working at the time. Split the reps as needed.