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

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

100m Sandbag/Carry Something Heavy

12 Burpees

10-50′ Handstand Walk or 5 Wall Walks (wallball wall to pull up bar)

B: Metcon (5 Rounds for time)

5 Rounds

Sprint 10/7 Cals on Bike or Rower

7 Bar Muscle Ups (SUB strict C2B pull ups)

Rest 1min

*Record the time of each round

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min
15 Wallballs (R+20/14, Rx 16/12)

10 GHD Sit Ups or Ab mat

50′ Handstand Walk (SUB 5 Wall Walks)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

10 Single Leg KB/DB Deadlift (5 each side)

5 Strict presses from back rack

10 OHS

5 Sots Press from back rack

B: Hang Snatch (Below Knee)

Every 2min for 12min

3 Reps @ 70%+

Drop and Reset

NO FAILS

C: Metcon (Time)

3 Rounds:

30 Thrusters (R+75/55, Rx 65/45)

20 Bar Facing Burpees

10 Strict Handstand Push-Ups

*pick a wt. you can do unbroken

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

Run 250m

10 Horizontal Ring Rows

10 Box Jumps (R+30/24,Rx24/20″) from seated position (step down)

10 Alt Lunges (5 each side)

B1: Back Squat

5×5 @ 80%

B2: Metcon (No Measure)

10 Deficit Push Ups (two 45# plates or two 25# plates) (Control eccentric, speed on concentric

C: Metcon (Time)

Run 400m

20 Squat Snatch (R+135/95, Rx 115/75)

Run 400m

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Metcon
21-18-15-12-9-6-3

KBS (R+53/35, Rx44/26)

Complete 50 Double Unders between each set. If you don't have DU perform 50 Single unders

C: Metcon (Time)

Metcon
3 Rounds. Switch partners every 20 reps and for the run each partner runs 250m. Only one person works at a time and make your set of 20 reps unbroken.

40 Double Dumbbell Deadlift (R+60/40, Rx 50/30)

Run 500m (each partner runs250m)

40 Box Jump Overs (R+30/24,Rx24/20″)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

20 Hip Extensions GHD

20 Glute-Ham Raises (Sliders or GHD)

1min Hollow Hold

B: Metcon (6 Rounds for weight)

Hang Clean and Jerk (Above knee)
Every 2 Minutes for 12 Minutes

1 Rep @ 90%+

If Jerk is limiting factor on weight decision, then disregard the Jerk.

NO FAILS

C: Metcon (Time)

Metcon
4 Rounds

20 GHD Sit Ups or Ab Mat

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

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

5 DB Man Makers

Rest 1min