HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

20 Sit Ups

10 Banded Good Mornings

Jog 100m

B: Metcon (AMRAP - Reps)

Gymnastics
EMOM 10min

perform 5-10 Push Ups in as few

*Record Total push ups at end

C: Metcon (8 Rounds for time)

Metcon
Every 3min perform

20/15 Calories on Bike or 25/20 Cals on Rower

Repeat 8 times

*Record split times each round

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

20/18 Calories on Assault Bike or Row

5 Handstand Push Up "Negatives"

(Control decent, strict press or come off the wall on the way up)

10 Pause Goblet Squats

1min plank

B: Single Arm Dumbell Press

4×12 (6 each side) build up if possible

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min
2 Bar MU (SUB 2 Strict C2B pull ups)

4 Strict Deficit HSPU (two 25# plates)

6 Power Cleans (R+165/110, Rx145/85)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

10 Supermans

10 Hollow Rocks

10 Ring Rows

20 Lateral Lunges (10 each side)

20 Double Unders

B1: Back Squat

4×4 @ 85%

B2: Metcon (No Measure)

Ring Push-ups
4×10

Control eccentric, speed on concentric with external rotation at the top

C: Metcon (Time)

Metcon
3 Rounds:

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

2 Rope Climbs (SUB 6 Rope K2E)

75 Double Unders (Scale 150 Singles)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

10 V-ups

10 Romanian Deadlifts

10 Snatch Grip Press or push press (behind the neck)

10 OHS

B: Hang Snatch (Above knee)

Every 2 Minutes for 12 Minutes

1 Rep @ 90%+

Heavier than last week

C: Metcon (Time)

Metcon
3 Rounds

25 Toes to Bar

15 Push Press (R+135/95, Rx 115/75)

5 Climb Over Boxes (SUB Sandbag/D-Ball over Shoulder)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Tabata
Plank Holds

8 Rounds

:20 on / :10 off

B: Metcon (Time)

Condtioning
As a team of 2. One person works at a time. Split work as needed.

100 T2B

100m DB Walking Lunges (R+45/25, Rx 35/15)

200 Double Unders

200 Push Ups

200 Double Unders

100m DB Walking Lunges

100 T2B

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up
Every 3:00 for 12:00

Row 400/300m

Max Strict Handstand Push-ups in remaining time

B: Bulgarian Split Squat

Lunge with back foot on 12'' box
DB Bulgarian Split Sq

4×10 (10 each leg)

C: Metcon (Time)

Conditioning
3 Rounds

6 Pistols (6 each leg)

3 Rope Climbs (6 K2E on low rope)

3 Squat Cleans (R+ 225/155, Rx 165/125)

4 Pistols (4 each leg)

2 Rope Climbs

2 Squat Cleans

2 (2 each leg)

1 Rope Climb

1 Squat Clean

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Gymnastics
Accumulate 50 Strict Pull Ups in as few set as possible

Rest less than :60 between sets

B: Hang Clean (Above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Jerk the last rep

NO FAILS

(drop the bar after each rep)

C: Metcon (No Measure)

Conditioning

Every 3mins complete
Run 250m

Rest with remaining time 7 Rounds Total

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)

20 Jumping Squats

20 Sit Ups

B: Metcon (No Measure)

Conditioning
Every 2:00 for 12:00

Sprint 15/9 Calories on Assault Bike or row

C: Shoulder Press (Strict)

2 Rep every 2:00 for 12 Minutes

AHAP (as heavy as possible)

D: Metcon (No Measure)

Conditioning
EMOM for 10 Minutes

5-8 Box Jump Overs (R+24/20, Rx20/16)

1-3 R+ Bar Muscle Ups, Rx C2B pull ups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

Row 400m

10 HR Push Ups

10 Alt Lunges empty bar on back (5 each leg)

10 Ring Rows

B1: Back Squat

5×5 @ 75%

B2: Metcon (No Measure)

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

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min
40 Bar Facing Burpees

30 Overhead Squats (R+125/85, Rx115/65)

Max DB Box Step Overs in remaining time

(R+24/20, Rx20/16) with (R+45/25, Rx 35/15-2 dumbbells)

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Warm-up
3 Rounds:

Plank on forearms (Max Effort)

Rest 1:00

Total Plank time is score

B: Hang Clean (Above the knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

NO FAILS

C: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 12 Minutes

15 Kettlebell Swings (R+70/53, Rx 53/44)

12 Burpees to 6″ Target

9 Strict Handstand Push-Ups