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.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

400m Run

20 empty bar Good Mornings

400m Run

20 empty bar OHS

B: Power Snatch

Touch and Go

5×5

(Heavier than last time)

C: Metcon (Time)

5 Rounds

10 DB Hang Squat Cleans (R+50/35, Rx 40/25)

10 T2B

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB Split Squats (10each leg)

10 DB Romanian Deadlift

10 Banded Lat Pull Downs

10 Banded Tri Extensions

B: Push Press

5x2

Build weight over sets

C: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee over hurdle

Strict C2B Pull Ups

*Vest Optional

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Slider Hamstring Curl

10 slider knees into chest in push-up position

20 slider alt mt climbers

B: Back Squat

3×7 @70%

C: Metcon (Time)

Run 400m

30 Thrusters (R+95/65, Rx 75/55)

Run 400m

20 Thrusters

Run 400m

10 Thrusters

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 BB Bent Over Rows

:60sec bottom of a sq hold with BB in the front rack

250m Run

C: Squat Clean

Every :30 for 6 Minutes

1 Rep at 75-80%

C: Metcon (Time)

5 Rounds

12/10 Calorie Row or Bike

6 Strict HSPU

12 Power Snatch (R+95/65, Rx 75/55)

Rest :60

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Run 1 Mile Run

*Vest Optional

B: Deadlift (4x4)

@75-85% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 Minutes
Climb the Ladder

100m Sprint

3 Push Press (R+115/75, Rx 95/65)

100m Sprint

6 Push Press

100m Sprint

9 Push Press

etc…

HomeGrown CrossFit - CrossFit

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A.: Metcon (AMRAP - Reps)

Teams of 2

Every 6 min for 5 Rounds

Round 1: 40 Cal Bike/Row + Max Push Ups

Round 2: 40 Cal Bike/Row + Max Box Jump overs (R+24/20, Rx 20/16)

Round 3: 40 Cal Bike/Row + Max Burpees

Round 4: 40 Cal Bike/Row + Max KBS (R+53/35, Rx 44/26)

Round 5: 40 Cal Bike/Row + Max Goblet Squats (R+53/35, Rx 44/26)

1 min rest between rounds

*one person working at the time.