HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

15 DB Thrusters (light)

15 Push Ups

30 DU

B: Front Squat

Find a 1RM Front Squat

C: Metcon (Time)

15-12-9-6-3

Strict HSPU Push-Ups

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

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A: Split Jerk

Find 1RM Split Jerk from Blocks or Rack

B: Metcon (Time)

100m x1 Backwards facing Sled Drag

*you pick wt.,

Record 100m time and wt

C: Metcon (No Measure)

EMOM for 3min

100m Sprint x3

E3MOM for 9min

300m Shuttle Sprint x3

(100m down, back, down)

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

50′ Handstand Walk or 5 Wall walks

4-8 Strict HSPU Push-Ups

Run 400m

B: Clean

Find 1RM Clean

C: Metcon (3 Rounds for reps)

Intervals
AMRAP 5 Minutes x 3

500m Run

21 Deadlifts (R+ 225/155, Rx 165/125)

Max Rope Climbs in remaining time

Rest 2:00

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A: Metcon (No Measure)

Muscle Activation
At your own pace for 4 min cycle through the move AMRAP

8 Goblet Squats

6 Burpees

8/6 Calories Row or Bike

Then

Couch Stretch

1:00/side

B: Back Squat

Find a 3RM Back Squat

C: Metcon (Time)

3 Rounds:

12 Thrusters (R+135/95, Rx 115/75)

16 Bar Facing Burpees

20 Toes to Bar

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A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

10 DB Front Sq (light)

10 DB Alt Lunges

10 V-ups

100m Run

B: Snatch

Find 1RM Snatch

C: Metcon (Time)

100/60 Calories Bike or Row

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

25 DB Box Step Overs (R+45/25, Rx 35/15), (R+24/20, Rx20/16)

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A: Metcon (Time)

3 Rounds
Max Effort Plank

(On forearms)

Rest 1:00

Total Plank time is score

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 30 Minutes
In teams of 2. Switch every set

Climb the Ladder

2 DB Devil Presses (R+45/25, Rx 35/15)

2 Alt DB Box Step Ups (R+24/20, Rx20/16)

4/4 6/6 8/8 10/10 etc…

Partner A 2 DP, then Partner B 2 DP, then Partner A 2 DB BS, Then Partner B...etc.

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

10 Kettlebell Taters

Run 100m

:30 Goblet Squat Hold

Run 100m

B: Hang Clean (Find 2RM Hang Sq Clean)

C: Metcon (Time)

2 Rounds
Row 50/40 Calories

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

Run 400m

50 Empty Bar Thrusters (R+ 45/35, Rx 35/15)

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A: Metcon (Distance)

Death by Handstand Walk or Wall Walk
Minute 1 – 5' HSW or 2 WW

Minute 2 – 10′ HSW or 4 WW

Minute 3 – 15′ HSW or 6 WW

Etc.

* HSW Set up a turn around spot when necessary

B: Metcon (Time)

Row 8k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 8k

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A: Metcon (No Measure)

Muscle Activation
Steady Through

:30 Dead hang from pull up bar

3:00 Row

30 Ring rows

B: Metcon (No Measure)

Metcon
8-6-4-2

100m Heavy Sandbag carry

Bar Muscle Up

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Minutes
4 Power Snatch (R+135/95, Rx 115/75)

8 Back Rack Alt step Lunge (4 each leg)

8 Ring Dips

12 Box Jump Overs (R+24/20, Rx20/16)

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A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

10 Good Mornings

10 Snatch Grip push press

5 OHS

5 Snatch Balance

B: Hang Snatch (Find your 2RM Hang Sq Snatch)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 Minutes
Climb the Ladder

3 Bar Facing Burpees

3 Shoulder to Overhead (R+155/105, Rx125/85)

6 Bar Facing Burpees

6 Shoulder to Overhead

9 Bar Facing Burpees

9 Shoulder to Overhead

12/12, 15/15, etc.