HomeGrown CrossFit - CrossFit

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A: Warm-up (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:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working set aka Die Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

C: Metcon (4 Rounds for reps)

Interval
Every 3 min for 12 min (4 Rounds)

15 KBS (R+70/53, Rx 53/44)

15 Burpees

15 KBS

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Row for 8 mins

B: Metcon (Time)

5 Rounds

6 DB Thrusters (R+50/35, Rx 40/25)

9 Lateral Bar Burpees

12 Pull Ups

*Try unbroken

C: Metcon (No Measure)

Every 4min for 32 min (8 Rounds Total)

Row 500m

or

Run 400m

You can do one or the other, OR you can alternate movements every 4 minutes

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In team of 3-4

5min AMRAP

Burpee Liners 10/25/50ft

*must cross line and do 1 burpee

*6 Burpees total per person

1 Mile Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

4 Rounds of 1min Ring Plank with 1min rest (try to externally rotate shoulders)

B: Push Jerk

Find a 1RM Push Jerk

C: Metcon (3 Rounds for reps)

Interval
AMRAP 4 Minutes x 3

100′ Single Arm DB Walking Lunge w/(R-Arm OH, L-Arm OH)

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

Max Rep Double Unders in remaining time

Rest 2:00

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Single Leg DB/KB DL (5/side)

20 Single Arm Bench DB Rows (10/side)

Run 100m

B: Metcon (Time)

For Time
4 Rounds

20/16 Calorie Row

12 Jumping Squats w/ (R+95/65, Rx 75/55)Barbell on back

Rest 2:00

C: Metcon (No Measure)

3 Rounds
3-2-1

Strict Muscle Ups (SUB Strict Wt Pull up or pull ups)

50′-40′-30′

Handstand Walk (SUB 5-4-3 wall walks)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches warm up

B: 1RM Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

C: Metcon (3 Rounds for reps)

Interval
For Total Reps

3 Rounds

AMRAP :90

Max Rep Alt Pistols

Rest :60

AMRAP :90

Max Rep Lateral Bar Burpees

Rest :60

*burpees can be over a BB or hurdle

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
5 Strict Pull Ups

10 Strict Toes to Bar

15 Air Squats

B: Metcon (Time)

5 Rounds For Time
2 Legless Rope Climbs

15 Ab Mat Sit Ups

15 Pendlay Rows (R+95/65, Rx 75/55)

C: Metcon (Distance)

AMRAP 15 Minutes
Max Distance on C2 or Bike

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Banded pass through

10 Banded pull apart (palms down)

10 Banded pull apart (palms up)

B: Clean Complex (Find your 1RM Clean Complex)

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

C: Metcon (AMRAP - Rounds and Reps)

Interval
Every 3 Minutes Until Failure

*30 Minute Cap

400m Run

R+ start 10 Strict Handstand Push Ups, Rx stat 8, scaled 6

Add 2 HSPU Per Round

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 4

1-10 ladder of DB Thrusters and KBS

P1 does 1 KBS

P2 does 1 DBT

P3 does 1 KBS

P4 does 1 DBT

Only one person can work at a time and the wt must never be placed down or the team will have to start at rep 1 (beginning). Then:

P1 does 2 KBS

P2 does 2 DBT

P3 does 2 KBS

P4 does 2 DBT

continue until team reaches 10 reps.

Then if you were KBS you switch to DBT and if you were DBT switch to KBS and perform the WOD again.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

EMOM for 8min
Even Rounds 20 Russian KBS

Odd Rounds 6 S-Arm KBS (6 each arm)

B: Squat Clean

4×5 @75-80%

C: Metcon (5 Rounds for time)

Interval
For Time

5 Rounds

60 Double Unders

15 DB Devil Press (R+50/35, Rx 40/25)

Rest 1min

*Try all set UNBROKEN