HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Warm-up
TABATA handstand holds (face the wall)

20sec on 10sec off for 8 rounds

Total time = 4min

B: Shoulder Press (Strict)

Find your 3RM

C: Metcon (Time)

Conditioning
5 Rounds

8 Touch and Go Clean & Jerk (R+145/100, Rx120/80)

18 Pull Ups

Rest 2:00

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Warm-up
4 Rounds

Plank Hold (On forearms)

:30 on / :30 off

B: Metcon (No Measure)

Gymnastic Accessories
EMOM for 8 Minutes

Complete 5-10 Push Ups

Unbroken if possible

C: Metcon (Weight)

Conditioning
4 Sets

50' DB Walking Lunges (Pull up bar to WB wall =50')

Go up in weight each set if possible

D: Metcon (No Measure)

Conditioning
Sprint 100m x 8

Rest 2 min

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Warm-up
2 Steady Rounds

30/18 Calories on Assault Bike or Rower

10 KB Light Goblet Squats

5 Strict Ring Rows

B: Back Squat

4×4 @ 80%

C: Metcon (Time)

Conditioning
4 Rounds:

1000m Row

10 Ring Dips

10 Front Squats (R+75/55, Rx 65/45)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Warm-up
2 Steady Rounds

Row 400m

10 Banded Good Mornings

10 Empty Bar Overhead Squats

B: Hang Snatch (Above the knee)

Every 2 Min for 10 Min

3 Reps @ 70%+

Drop and Rest

NO FAILS

C: Metcon (Time)

Conditioning
5 Rounds:

5 Snatch Grip Press (Behind the neck) (R+95/65, Rx 75/55)

20 Single Leg DL (10 each side)

1 (R+) Legless Rope Climb, (Rx) Rope Climb, (Scale) 3 Rope K2E

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Warm-up
3 Steady Rounds

25' Banded Glute Activation quarter sq walk

Note: 50' is from pull up bar to WB wall), switch sides halfway

5 Dumbbell Front Rack Lateral Squats (5 each side)

10 Ring Push Ups (control eccentric/speed concentric)

B: Back Squat

5×5 @ 70%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7 Minutes
250m Run

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

10 Strict Pendlay Rows

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (AMRAP - Reps)

Conditioning
3 Rounds:

Max Set of Toes to Bar or K2E or Hanging knee raises

Rest 2:00

Score is total reps

B: Metcon (Time)

Conditioning
3 Mile run

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Warm-up
Death by 50m sprints

Min 1 – 50m (25x2)

Min 2 – 100m (24x4)

etc…

TIME CAP 10min

B: Hang Clean (Oly Lifting)

Find 2RM Hang Clean

C: Metcon (Time)

Conditioning
2 Rounds:

Row 50/40 calories

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

Run 400m

50 Empty bar thrusters (R+45/35, Rx 33/15)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Deadlift (Strength)

Find 5RM Deadlift

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 20 Minutes

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

8 Ring Dips

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

C: Metcon (Time)

If time permits
100 Calories Row

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Warm-up not for time
3 Steady Rounds

8 Calorie Bike/Row

4-8 Toes to Bar/K2E (try linking)

4 Empty bar muscle snatches

4 Empty bar snatch balance

B: Hang Snatch (Oly Lifting)

Find your 2RM Hang Snatch

C: Metcon (AMRAP - Rounds and Reps)

Conditioning
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

View Public Whiteboard

A: Metcon (No Measure)

CYCLE 1 TEST WEEK
Warm-up not for time

2 Steady Rounds

50ft Banded Glute Activation quarter squat walk

10 Dumbbell Front Squats

Row 400m

B: Back Squat (Strength)

Find 1RM Back Squat

C: Metcon (Time)

Conditioning
3 Rounds

100 Double Unders (Scale 200 Singles +50 Attempts of DU)

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

18 Chest to Bar