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

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.