HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Sweat for Charity Community Workout
We are overwhelmed with the out-pour of support that the HGX community shared with Paradise fire victims over the past week.We are now augmenting our donation strategy to offer a Sweat for Charity Community Workout today in support of the North Valley Community Foundation which gives 99% of all proceeds for fire victims’ immediate financial needs, including with food and shelter.

Here’s how to help:

(1) Bring a friend to Sweat for Charity on Saturday, December 1 where we will be accepting donations on a sliding scale (suggested range is $5–$25).

(2) Contribute directly to https://www.gofundme.com/sweat-for-charity

3 Rounds for time of:

30 Air squats

19 KB Swings

7 Ring Rows

Run 400 meters

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
500m Row

10 Banded pass throughs

10 Banded Good Mornings

20 Lateral Lunges (10/side)

B: Push Press

4×2 @ 90%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
20 KB Snatch (10/side) (R+53/35, Rx44/26)

15 Box Jump Overs (R+24/20, Rx20/16″)

10 Chest to Bar

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 KB Swings

10 KB Goblet Sq

10 Strict T2B

B: Squat Clean

4×2 @ 60-70%

w/ pause at knee

drop and reset

Then

4×1 @ 90%+

C: Metcon (5 Rounds for time)

Interval
5 Rounds

15 Power Snatches (R+95/65, Rx 75/55)

15 Lateral Bar Burpees

15 T2B

Rest 1:00

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Straight Through
250m Run

10 DB Deadlift

10 DB Hang Cleans

10 DB Push Press

B: Back Squat

Work up to a heavy single over 90%

Then

4×3 @ 90%

C: Metcon (2 Rounds for time)

2 Rounds
20 DB Bench Press (R+50/35, Rx 40/25)

20 DB Front Sq

50′ Handstand Walk (Sub 5 wall walks)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1000m Row

2 Steady Rounds

Twisted Cross 1:00/side

10 Bent Over Barbell Rows (empty bar)

10 Bradford press

1-5 Ring MU or Strict pull ups

B: Metcon (3 Rounds for reps)

Interval
AMRAP 4:00 x 3

20 Double DB Ground to OH (R+50/35, Rx 40/25)

250m Run

Max Rope Climbs in remaining time

Rest 2:00

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Wall Sq w/ hands overhead

10 Supermans

20 Alternating step Lunges (10/side)

B: Squat Snatch

6×3 @ 75-80%

C: Metcon (5 Rounds for distance)

Interval
AMRAP 2:00 x 5

12 Strict Handstand Push-Ups

Max Distance DB Front Rack walking Lunges (R+50/30, Rx 40/20) in remaining time

Rest 1:00

Note: Record Max Distance (meters)

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 2. Split work as needed.

1000m Row

50 DU

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

50 Wall Ball (R+20/14,Rx16/12)

50 Push ups

50 Front Sq

50 DU

1000m Row

*At the top of every 2min stop what you are doing and both partners perform 5 Burpees. When you are done the other partner will continue where you left off.

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 2. Split work as needed.

250m DB Farmer Carry (R+50/30, Rx 40/20)

100 Strict pull ups

100 Ab Mat Sit Ups

100 Alt Single Arm DB Snatches

100 DB Box Step Overs (R+24/20, Rx20/16″)

100 DB Thrusters

250m DB Farmer Carry

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Straight Through
20 Alternating DB Snatch

20 Calorie Row

20 Single Arm DB Overhead Squat

B: Back Squat

5×3 @ 90%

C: Metcon (3 Rounds for time)

Interval
3 Rounds

Run 400m

40 KB Swings (R+70/53, Rx 53/44)

30 Single Arm KB Overhead Squat

(15/side)

Rest 1:00

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
100m single arm DB OH Carry (something kind of heavy). Alt arms as needed.

then 100m single arm DB walking lunges, alt arms as needed.

Stretch: Pigeon Pose 1:00/side

B: Squat Snatch

Warm Up

4×2 @ 60-70%

With pause at knee

Drop and reset

Then

4×1 @ 85-90%

C: Metcon (4 Rounds for reps)

Interval
AMRAP 3:00 x 4

30 Supine bar rows

60 DU

Max Bar Muscle Ups in remaining time or Max Strict Pull Ups

Rest 2:00