HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
Not For Time

:30 HS Hold or DB OH Holds

Rest :60

:30 L -Sit b/t Boxes

Rest :60

B: Metcon (Time)

For Time
3 Rounds

25/15 Cals on Rower or Bike

15 Push Jerk (R+155/105, Rx125/85)

10 Strict HSPU

C: Metcon (AMRAP - Reps)

Every 3 min for 15 min (5 Rounds)
50′ Dumbbell Front Rack Lunge (R+50/35, Rx 40/25)

15 Toes to Bar

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (AMRAP - Rounds and Reps)

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

14 Min AMRAP:

14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)

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

14 Partner Abmat sit-ups w/ WB (link feet and toss WB back and forth)

100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

(one person pushes prowler or both push at the same time, your call)

4 Mins Max Effort Lover’s Carries – Men carry women down and back length of gym (fireman style or piggy back or "just married" style) and women will guide men wheelbarrow style (holding their feet while they walk on their hands) . Down one length of the gym equals 1 rep. Try to accumulate as many reps as possible during 4 mins.

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
10 DB Renegade Rows

10 DB Front Rack Lunges

10 DB S-Leg DL (5/side)

B: Metcon (Time)

Front Squat

For time

5x8 @70% 1RM

*Rack and unrack each set

with as little rest as possible.

C: Metcon (5 Rounds for distance)

Every 3min for 15min (5 Rounds)
30 Jump Split Lunges

3 Rope Climbs

Max distance Row or Bike in remaining time

No Rest

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
10 Kips on pull-up bar or rings (Hollow to superman)

10 Jumping Squats

10 Double Unders/Singles

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 14 Minutes
"15.3"

RX

7 Ring Muscle Ups

50 Wallballs (Rx 20/14)

100 Double Unders

SCALED

7 Jumping Pull ups

50 Wallballs (scaled 14/10)

100 Single Unders

C: Metcon (Time)

Interval
For Time

3 Rounds

20 Hang Power Cleans (R+95/65, Rx 75/55)

20 Ab mat Sit Ups

Rest 2:00

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
100m Jog

12 Reverse snow angels

12 Hollow Rocks

B: Metcon (Time)

Snatch
For Time

20 Snatch @ 70% 1RM

Rest 3:00

15 Snatch @ 75% 1RM

Rest 3:00

10 Snatch @ 80% 1RM

Percentages based on 1RM Power Snatch

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

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 Minutes
Climb the Ladder

2 Cal on Bike or Rower

2 Toes to Bar

4/4, 6/6, 8/8, etc…

HomeGrown CrossFit - CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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)