HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Squats

10 Burpees

10 V-ups

B: Squat Clean

4×5 @ 65-70%

C: Metcon (Time)

4 Rounds

8 Clusters (R+155/105, Rx125/85)

16 Bar Facing Burpees

50′ Handstand Walk

Rest 2:00

*For R+ Thruster and HS Walk sets SHOULD BE UNBROKEN.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Handstand Shoulder Taps from wall or box or ground

10 Jumping Squats

B: Push Jerk

5×5 @ 65%

C: Metcon (5 Rounds for reps)

Interval
Every 4min for 20min (5 Rounds)

25/20 Calorie Row or Bike

75 Double Unders (SUB 150 Single unders)

5 DB Power Cleans (R+60/40, Rx 50/30)

Rest Remainder

*only pull db from the ground if your mobility is good and form is perfect...if not please pull from a hang position.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
Run 100m jog

12 Supermans

12 KB Goblet Pause Squats

B: Back Squat

5×5 @ 90% 5RM

C: Metcon (Time)

1 Mile Run

20 Front Squats (R+185/125, Rx155/105)

20 Handstand Push-Ups

10 Front Squats

10 Handstand Push-Ups

5 Front Squats

5 Handstand Push-Ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

HGX HOLIDAY PARTY

B: Metcon (Time)

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

500m DB OH carry w/ Both DB (R+50/35, Rx 40/25)

40 Toes to Bar

40 DB alt Snatch

40 DB alt renegade rows

40 Lateral Burpees Over Partner

40 V-ups w/one DB

500m DB OH carry w/ Both DB

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Mobilize Shoulders

Then

1 Steady Round

400m Run

50′ Handstand Walk or 5 wall walks

20 DB alt renegade rows (10/side)

B: Push Jerk

Find a 1RM Push Jerk

C: Metcon (3 Rounds for reps)

Interval
AMRAP 4 Minutes x 3

25m DB Walking Lunge with one DB Front Rack and the other DB Overhead (R+50/35, Rx 40/25)

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

Max Rep Double Unders in remaining time

Rest 2:00

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Roll Hamstrings

Then

1 Steady Round

Empty Bar

10 Good mornings

10 Bradford press

10 Bent Over rows

B: Metcon (2 Rounds for time)

2 Rounds For Time:

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

20 Hang Power Clean and Jerk (R+135/95, Rx 115/75)

Metcon

20min Max Row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Mobilize Thoracic spine

Then

1 Steady Round

10 Wall Ball (R+20/14, Rx 16/12)

20 DU

10 kipping on bar or rings

B: Metcon (Weight)

Barbell Complex
Keep going up in the follow complex until failure. Bar can not touch the ground in the middle of the complex.

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

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

90 Double Unders

30 Muscle Ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Roll gastrocnemius

1 Steady Round

12 inch worms in place w/ a push up

24 Hollow Rocks

24 Air Squats

B: Back Squat (5RM Back Squat)

C: Metcon (5 Rounds for time)

5 Rounds For Time

2 Legless Rope Climbs

15 Abmat sit ups

15 Shoulder to Overhead (R+115/75, Rx 95/65)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Roll Quads above the knee

Then

1 Steady Round

1000m Run

15 up dog down dog

30 Alternating Jumping Lunges

B: Metcon (Weight)

Barbell Complex
Keep going up in the follow complex until failure. Bar can not touch the ground in the middle of the complex.

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

C: Metcon (AMRAP - Rounds)

Every 3 Minutes Until Failure

*30 Minute Cap

400m Run

R+10, Rx 6, Scaled 4 Strict Handstand Push Ups*

Add 2 HSPU Per Round

*If you’re a strict HSPU super beast, add a slight deficit.

HomeGrown CrossFit - CrossFit

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A: Metcon (3 Rounds for reps)

AMRAP 5 Minutes

25 Double Unders (Sub 50 Singles)

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

1 min Rest

AMRAP 5 Minutes

25 Double Unders

10 Pendlay Rows

1 min Rest

AMRAP 5 Minutes

25 Double Unders

10 Pendlay Rows

Note: Make sure Pendlay Rows are slow and controlled

B: Metcon (No Measure)

Tabata

Barbell Rollouts