HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Muscle Activation

2 Steady Rounds

1min Banded Glute Activation Lateral side step back and forth

10 Dumbbell Front Squats

Row 400m

B: Back Squat ( Find 1RM )

C: Metcon (Time)

3 Rounds

100 Double Unders

15 Squat Cleans (R+115/75, Rx 95/65)

18 Chest to Bar

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

"Double Max" 8 Minute Clock
0:00-3:00

Max Rep Clean and Jerks (R+155/105, Rx125/85)

3:00-5:00

REST

5:00-8:00

Find a 1RM Clean and Jerk.

Note: Record 1RM C&J

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
20 Single Arm DB Push Press

(10 each arm) (R+50/35, Rx 45/25)

50′ Walking DB Lunge

5 DB Man Makers

100m DB Farmer carry

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
1 Steady Rounds

20 Supermans

20 Glute-Ham Raises (Sliders or GHD)

40 Slow Wall Squats

100m Heavy Farmers Carry

B: Hang Clean (Below Knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Jerk the last rep

NO FAILS

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 Minutes x 3
1 Round of "DT"

1 Round of "Cindy"

Rest 2:00 Between Rounds

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (R+155/105, Rx125/85)

*Cindy: 5 Pull ups, 10 Push Ups, 15 Air Squats

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

E2OM for 15

50m Sprints down, walk back and rest remaining time

B: Metcon (Time)

150 Double Unders

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

30 Supine Bar Rows

150 Double Unders

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

10 Up dog down dog

10 Band Pull Aparts (Palms up)

10 Band Pull Aparts (Palms down)

20 Alt Jumping Lunges

1 min Plank Hold

Row 250m

B: Metcon (3 Rounds for reps)

Every 4:00 for 12:00

Row 500/400m

Max R+&Rx Ring Muscle Ups or Scaled Max Strict C2B Pull ups

in Remaining Time.

*Note: Record Max Ring MU or Strict C2B

C: Metcon (Time)

3 Rounds

20/16 Cal Bike or 30/26 cal Rower

26 Alt DB Snatch (R+50/35, Rx 45/25)

15 Strict Handstand Push-Ups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

250m Run

5 Snatch Grip Press (behind the neck)

10 Empty Bar Good Mornings

10 Empty Bar Snatch Balance

B: Hang Snatch (Below Knee)

Every 2 Min for 12 Min

2 Reps @ 85%+

Heavier than last week

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15Min
6 Burpee Box Jump Overs (R+24/20, Rx20/16)

6 Dumbbell Box Step Overs (R+45/25, Rx 35/15)

6 Bench Press (R+185/135, Rx155/115)

*share racks and have a spotter

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

25ft Banded Glute Activation quarter sq walk (wall ball wall to pull-up bar=50ft, switch sides half way)

10 DB Alt Renegade rows (5 each side)

10 DB Front Rack Lateral Lunges (5 each side)

B1: Back Squat (4 x 4)

4×4 @ 90%

B2: Metcon (4 Rounds for reps)

Ring Push-Ups
4×10 (Control eccentric, speed on concentric)

C: Metcon (Time)

1000m Run

100′ Handstand Walk (Scale 10 Wall walks)

750m Run

100′ Handstand Walk

500m Run

12 Power Cleans (R+145/100, Rx120/80)

250m Run

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In Teams of 2. One person works and the other rests. Split work as need

100 Single Arm DB Hang Clean and Jerk (R+60/40, Rx 50/30)

200 Double Unders

80 Chest to Bar

200 Double Unders

60/50 Calories on Bike Rower

200 Double Unders

40 Bar Muscle Ups (SUB Ring Dips)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds:

50′ Walking Lunges Steps (wall ball wall to pull-up bar)

:30 Handstand Hold

15 Jumping Squats

B: Hang Clean (Below Knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

NO FAILS

C: Metcon (4 Rounds for time)

Every 4:00 x 4

*Rest remainder

15 Deadlift (R+185/125, Rx155/105)

20/10 Calories on Bike or Rower

Box Jump Overs R+20reps, Rx 15reps (R+24/20, Rx20/16″)

*Record time each round

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
Tabata Plank Holds

8 Rounds

:20 on / :10 off

B: 5k Row (Time)

Max Effort 5k Row
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 5k.

C: Metcon (Time)

20 Toes to Bar

10 Burpees to 6″ Target

18 Toes to Bar

10 Burpees

16 Toes to Bar

10 Burpees

14 Toes to Bar

10 Burpees

12 Toes to Bar

10 Burpees