HomeGrown CrossFit - CrossFit

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A: Shoulder Press

Strict 5 x 5

working load at 75% of 1RM

B: Metcon (Weight)

Shoulder Complex
Every 1:30 for 5 sets

2 x Strict Press

3 x Push Press (R+155/105, Rx 125/85)

C: Metcon (Time)

Conditioning
21-15-9

KB American Swings (R+70/53, Rx 53/35)

HSPU

Cal row

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A: Back Squat

On the 1:30 for 7 sets

3 x Back Squats

Start at 70% and work up by 10/5 #s for a heavy triple

B: Metcon (Time)

Conditioning
5 Rounds

400m Run

50 Air Squats

Note: (R+ Weighted Vest, Rx Body wieght)

C: Metcon (No Measure)

Stretch/Mobility
Coaches choose with remaining time

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A: Clean and Jerk

Every 2 Min for 6 sets complete the following

5 x Deadlifts

3 x Hang Power Cleans

1 x Split Jerk

Moderate weight, focus on skill sets

Record heaviest set

B: Metcon (3 Rounds for reps)

Conditioning
AMRAP4

12 DL (R+115/75, Rx 95/65)

9 Hang Power Cleans

6 Push Jerks

AMRAP4

12 DL (R+155/105, Rx 125/85)

9 Hang Power Cleans

6 Push Jerks

C: Metcon (No Measure)

Midline Conditioning
If time coaches choose

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A.: Metcon (Time)

For Time

Teams of 2:

Buy in : 200 m Partner carry

Station A : Partner 1

50 Box Jumps (R+24/20, Rx20/16)

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

50 Abmat Sit ups

50 bBx Alt step up w/KB

50 Burpees

Station B: Partner 2

50 Pull ups

50 Overhead Lunge w/ a plate (R+45/25, Rx35/15)

50 HR Push ups

50 Wall Ball (R+20/14, Rx16/12)

50 Double unders (Scaled 100 Singles)

Cash out : 200 m Partner carry.

* Partner 1 must complete all reps from station "A" while partner 2 is working on station "B" then switch.

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A: Front Squat

Tempo (5/3)

5 sec decent/3 sec pause at the bottom

Build to a heavy set of 3

Allow 30min of (Work/Rest)

B: Metcon (2 Rounds for reps)

Conditioning
AMRAP 5

15-12-9

KB Swing (R+70/53, Rx 53/35)

Front Squats (R+155/105, Rx 135/95)

AMRAP 5

15-12-9

KB Swing (R+70/53, Rx 53/35)

Front Squats (R+135/95, Rx 115/75)

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A: Metcon (Time)

Gymnastics Conditioning
100 DU/200 Singles

10 Ring/Bar MU/C2B

80 DU/160 Singles

8 Ring/Bar MU/C2B

60 DU/120 Singles

6 Ring/Bar MU/C2B

40 DU/80 singles

4 Ring/Bar MU/C2B

20 DU/40 Singles

2 Ring/Bar MU/C2B

Note: R+ DU and MU, Rx Singles and Chest/Chin 2 Bar

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 18

250m Run

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

12 Chin 2 Bar

8 DB Snatches (R+70/55, Rx 50/35)

C: Metcon (No Measure)

Mobility/Stretch
Coaches choose with remaining time

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A: Push Press

On the 2:00 for 6 Rounds

R1-2, 5 x Push Press

R3-4, 4 x Push Press

R5-6, 3 x Push Press

Aim to build throughout all six sets, finishing at a heavy triple on round 6

Record Heavy Triple

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 15

27/21 Cal Row

21 Deadlifts (R+135/95, Rx 115/75)

15 HSPU

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

C: Metcon (No Measure)

Midline Conditioning
Coaches choose 10 min of Core work

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A: Bench Press

3 Rounds

MAX effort (R+135/95, Rx 115/65)

following immediately by

MAX effort push-ups

Rest 1-2min between sets

B: Metcon (5 Rounds for reps)

Conditioning
5 Rounds

(MAX EFFORT)

Min1 Rowing/Assault Bike

Min2 Wall Ball (R+ 20/14, Rx 16/12)

Min3 R+ DU, Rx Singles

Min4 REST

Note: All athletes rest on Min4. If need be, stagger Min1-3

C: Metcon (No Measure)

Conditioning
Tabata

Wall Walk/Hold

(:20 on/:10 rest)

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A: Metcon (Weight)

Clean Complex
7 sets

1 x Clean Pull

1 x Hang Squat Clean

1 x Push Press

1 x Squat Clean Thruster (Cluster)

Rest approx 1 min between sets

Build to a moderate load

Work/Rest 20min

B: Cluster (E2MOM for 5 Sets)

Sq Clean Thruster
1 x 1

Building in weight

Record Heaviest Set

C: Metcon (Time)

Conditioning
21 - 15 - 9

Lateral Burpees over the Bar

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

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A: Metcon (Time)

FOR TIME:

Teams of two complete the following ( one person working at the time )

100 Cal R+ Bike/ Rx Row

90 Wall Ball (R+20/14, Rx 16/12)

80 Box Jumps (R+30/24, Rx 24/20)

70 Double Unders (scaled 140 singles)

60 Pull ups

50 KBS (R+ 70/53, Rx 53/44)

40 DB Hang Squat Clean (R+50/35, Rx 40/25)

30 Push ups

20 Toes to Bar

10 Burpees

400 m Farmers Carry (R+50/35, Rx 40/25) (together)