HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
30 Mt Climbers

20 Sit Ups

10 Good mornings (empty bar)

5 Muscle Snatch

B: Metcon (4 Rounds for weight)

Snatch Complex
1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

Every 2:00 for 8min (4 Rounds)

3 Reps @ 70%+ of 1RM

You can build throughout sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
15 Toes to Bar

10 Power Clean (R+135/95, Rx 115/75)

5 Bar Muscle Ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

coaches warm up

B: Push Jerk

5×3 @ 85-90%

C: Metcon (Time)

Interval
For Time

10 Rounds

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

1 Legless Rope Climb

Rest :30

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Strict Pull Ups

Row 15 Calories

B: Power Clean

4x3 @ 85-90%

Drop and Reset

C: Metcon (3 Rounds for time)

Interval
Every 5min for 15min (3 Rounds)

9 Strict C2B pull-ups

18 Power Snatch (R+75/55, Rx 65/45)

27/21 Cals on Bike or Row

Rest Remainder

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
20 Supermans

10 Light Goblet Pause Squats

B: Back Squat

5×5 @ 90% 5RM

C: Metcon (Time)

100′ Handstand Walk (5 wall walks)

400m Run

40 Box Jumps (R+24'/20'Rx20'/16')

80′ Handstand Walk (4 wall walks)

300m Run

30 Box Jumps

60′ Handstand Walk (3 wall walks)

200m Run

20 Box Jumps

40′ Handstand Walk (2 wall walks)

100m Run

10m Box Jumps

20′ Handstand Walk (1 wall walks)

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In Teams of two one person works at a time. Split work as needed.

For Time

100m DB Walking Lunges (R+50/35, Rx 40/25)

90 Double Unders

80 Sit Ups

70 Burpee Box Overs (R+30/24,Rx24/20)

60 DB S-Leg DL w/ one DB

50 DB Man Markers

40 DB Thrusters

30 Strict T2B

20 DB Turkish Getups w/one DB

10 Ring Skin the cat

* For the TGU and Skin the cat these two movements need to be slow and controlled.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
:30 Empty Bar Overhead Squat Hold

10 Overhead Walking Lunge Steps w/ Empty Bar

100m Run

B: Squat Snatch

4×5 @ 70-75%

Jog 600m for rest between sets

C: Metcon (Time)

Interval
For Time

4 Rounds

20 Wallballs (R+20/14, Rx 16/12)

10 Ring Dips

Run 400m

Rest 1:00

Try to have the WB and Ring Dip UNBROKEN

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
12 Sit Ups

12 Supermans

6 Burpees

B: Metcon (Weight)

Clean Complex
1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

Every :90 for 9min (6 Rounds)

2 Rep @ 75%+ of 1RM

You can build throughout sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 min
Climb the Ladder

1 Rope Climb

5 Shoulder to Overhead (R+95/65, Rx 75/55)

2/10, 3/15, 4/20, etc.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

TABATA Double Unders or Single unders

B: Push Jerk

5×4 @ 80%

C: Metcon (Time)

3 Rounds

50m DB Walking Lunge (R+50/35, Rx 40/25)

(1 OH, 1 in Front Rack, Regionals Standard)

10 Strict HSPU

250m Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
400m Run

15 HR Push Ups

15 Bent over Rows

15 Empty Bar Overhead Squat

B: Power Snatch

4 x 3 @ 70-75%

Drop and Reset

C: Metcon (5 Rounds for time)

Interval
Every 3min for 15min (5 Rounds)

5-10 Toes to Bar

5-10 Box Jump Overs (R+30/24,Rx24/20″)

5-10 Overhead Squats (R+95/65, Rx 75/55)

Rest Remainder

*choose wisely, there needs to be some rest so you can finish all rounds in the same time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
10 Good Mornings (empty bar)

Row 500m

10 Good Mornings

B: Back Squat

5×5 @ 90% 5RM

C: Metcon (Time)

Interval
For Time

5 Rounds

10 Bar Muscle Ups (Strict C2B pull-ups)

10 DB Box Step ups R+45/25, Rx 35/15)

250m Row

Rest :60