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

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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

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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

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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.

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A: Metcon (No Measure)

Coaches Warm-up

B: Metcon (Time)

For Time
18 Clean @ 75% 1RM

Rest 3:00

12 Clean @ 80% 1RM

Rest 3:00

6 Clean @ 85% 1RM

Percentages based on 1RM Power Clean

Clean reps can be Power, Squat, or a mix of both

C: Metcon (4 Rounds for reps)

AMRAP 4 Minutes x 4
Row 500m

Max HSPU in remaining time

Rest :60

Use a tough Open Standard on the HSPU

*INT would prob be Push Press 95/65#

*SCALED would prob be HR Push ups

*Be ready for the Open workout tomorrow but not sore.

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A: Metcon (No Measure)

3 Rounds
Run 250m

5 Empty Bar thrusters

10 Reverse snow angles

B: Front Squat (For time)

7×4 @ 80%

Rack and Unrack each set

C: Metcon (Time)

Every 5 min for 20 min (4 Rounds)

15 Thrusters (R+115/75, Rx 95/65)

10 C2B pullups

Row for Distance in remaining time

No Rest

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A: Metcon (No Measure)

Coaches Warm-up

B: Metcon (Time)

10 Rounds

2 Overhead Squats (R+155/105, Rx125/85)

4 Push Ups

8 DB Cleans (R+50/35, Rx 40/25)

C: AMRAP 12 min (No Measure)

AT the 2min mark, 10 burpees over the rower, then max distance on the rower.

Record meters.
Record in comments

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Coaches Warm-up

B: Back Squat

"Die Set"

Choose a weight you believe you can hit for 8-12 reps

Warm up sets: *See previous weeks

C: Metcon (Time)

"17.1" CAP 20 MIN

RX

10 Alt DB Snatch 50/35lbs

15 Burpee Box Jump Overs 24/20

20 DB Snatch

15 Burpee Box Jump Overs

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jump Overs

50 DB Snatch

15 Burpee Box Jump Overs

(*Box Facing Burpees for all divisions)

* DO NOT DROP THE DBs

S

10 Alt DB Snatch 35/20lbs

15 Burpee Box Jump Overs 20/20

20 DB Snatch

15 Burpee Box Jump Overs

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jump Overs

50 DB Snatch

15 Burpee Box Jump Overs

*Step up OK

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A: Metcon (Time)

A)In Teams of two together complete the following

400m Run

50 Clean and Jerk (R+115/75, Rx 95/65)

400m Run

40 Clean and Jerk (R+135/95, Rx 115/75)

400m Run

30 Clean and Jerk (R+165/110, Rx145/85)

400m Run

20 Clean and Jerk (R+185/125, Rx155/105)

400m Run

10 Clean and Jerk (R+205/145, Rx155/115)

B: Metcon (Time)

B) For Time

Team of two each person has to complete

50-40-30-20-10 Ab mat sit ups

the other partner will perform max DU or Singles until the set is finished.

Ex: Partner A 50 sit up, Partner B max DU, then Partner B 50 Sit and Partner A max DU...etc