HomeGrown CrossFit - CrossFit

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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)

HomeGrown CrossFit - CrossFit

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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.

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)