HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Goblet Squats w/ Pause in Bottom

10 Russian Swings

10 Strict Pull Ups

B: Back Squat

5×3 (Start around 85%)

Rest as needed

C: Metcon (Time)

For Time
3 Rounds

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

30/25 Calories on Rower or Bike

8 Bar Muscle Ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
5 Penday Rows (all with empty barbell)

5 Snatch Pulls

5 Power Snatch

5 Snatch Balance

B: Squat Snatch

6×2 @ 80-85%

Drop and Reset

Rest as needed

C: Metcon (AMRAP - Reps)

AMRAP 4:00 x 3

500m Run

60 Double Unders

Max Chest to Bar Pull Ups in remaining time

Rest 2:00

HomeGrown CrossFit - CrossFit

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A: Metcon (5 Rounds for reps)

In Team of 2 together complete Intervals – For Reps

*One person works at a time, except for Abmat sit-up. Both partners work together and add number of sit-ups (together).

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

19.3 RX

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Men: 50-lb. DB, 24-in. box

Women: 35-lb. DB, 20-in. box

Time cap: 10 minutes

B: Metcon (Time)

19.3 INTERMEDIATE

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 5-in. elevated strict handstand push-ups

200-ft. handstand walk

Men: 35-lb. DB, 24-in. box

Women: 20-lb. DB, 20-in. box

Time cap: 10 minutes

C: Metcon (Time)

19.3 SCALED

For time:

200-ft. dumbbell front-rack lunge

50 dumbbell box step-ups

50 5-in. elevated strict handstand push-ups

200-ft. bear crawl

Men: 50-lb. DB, 24-in. box

Women: 35-lb. DB, 20-in. box

Time cap: 10 minutes

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
10 DB Single Leg DL (5/side)

10 DB Single Arm Overhead Squats (5/side)

10 Supermans with one DB

B: Power Snatch

EMOM for 10 Minutes

1 rep @ 75%+

C: Metcon (4 Rounds for reps)

Every 3min for 4 Rounds
Run 400m

Max S-Arm DB Hang Clean and Jerk in remaining time (R+50/35, Rx 40/25) switch arms as needed

Rest 1 min

*DO NOT DROP DB

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Steady Rounds
10 Calorie row

10 Jump Squats

B: Split Jerk

Find 1RM in 15 Minutes

C: Metcon (5 Rounds for reps)

AMRAP 3:00 x 5

8 DB Box Step Overs (R+50/35, Rx 40/25)(R+24"/20",Rx20"/16")

10 Alt Pistols

10 HSPU (2019 Open Standard)

Rest 1:00

Prior to starting, you need to establish the foot line on the wall for the HSPU. For the 1st step, measure the distance from your elbow middle knuckle while makes a fist. Feet at hip width and heels touching the wall. A line will need to be drawn on the wall, marking the height of your head. From the mark for the top of the head, add half the distance measured from your elbow to middle knuckle and make a second mark. This will be the height of the target line for the HSPU.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Ring Rows (Hands Prone)

10 Ring Rows (Hands Supine)

10 Hamstring Curls w/ Sliders

20 Mt Climbers w/ Sliders

B: Front Squat

4×4 (Start around 80%)

Rest as needed

C: Metcon (Time)

For Time
30 Deadlift (R+ 275/185, Rx 225/155)

60 HR Push Ups

Run 1 mile

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 KB Swings

10 KB Goblet Sq

10 Supermans

B: Squat Clean and Jerk

5×3 @ 80%

Drop and Reset

Rest as needed

C: Metcon (Time)

For Time
10-8-6-4-6-8-10

Bar Muscle Ups (SUB wt Strict C2B pull ups or light band)

Cal on Row or Bike

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

*DO NOT DROP DB

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In Teams of 2-3
7 Rounds each person, Tag team style

8 Curtis P's

8 T2B

Run/Row 100m

*Partner A performs Curtis P then T2B then 100m, Partner B rest. When A returns, Partner B starts.

Note: Curtis P Complex. Power Clean; Right Leg Lung (Front Rack); Left Leg Lunge (Front Rack); Push Press

HomeGrown CrossFit - CrossFit

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A. : Crossfit Open 19.2 - RX (AMRAP - Reps)

RX

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, (# 135/85)

25 toes-to-bars

50 double-unders

13 squat cleans, (#185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, (#225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, (#275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, (#315/205)

Stop at 20 minutes.

B. : Crossfit Open 19.2 - Intermediate (AMRAP - Rounds)

INTERMEDIATE

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, (#115/65)

25 toes-to-bars

50 double-unders

13 squat cleans, (#135/85)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, (#155/95)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, (#185/125)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, (#205/145)

Stop at 20 minutes.

C: Crossfit Open 19.2 - Scaled (AMRAP - Rounds)

SCALED

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises

50 single-unders

15 squat cleans, (#95/55)

25 hanging knee-raises

50 single-unders

13 squat cleans, (#115/75

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

11 squat cleans, (#135/95)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

9 squat cleans, (#155/115)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

7 squat cleans, (#185/135)

Stop at 20 minutes.