HomeGrown CrossFit - CrossFit

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A: Squat Clean (EMOM 16)

EMOM 12

Minute 1 - 3 x Power Cleans

Minute 2 - 2 x Hang Squat Cleans

Minute 3 - 1 Squat Clean

Working weight between 65-70% of Sq Clean

Split Jerk (5 Sets: Barbell Complex)

Never mind just go to met con

B: Metcon (3 Rounds for time)

Conditioning: (3 Rounds)
400m run

21 Burpees

400m run

12 Power Clean and Jerks (R+95/65, Rx 75/55)

Rest 2 minutes between rounds

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A: Bench Press

10-8-6-4-2

Start at 50% with increase of 10% per

B: Back Squat (6/2)

10 x 1

6 sec decent/2 sec hold at bottom

C: Metcon (No Measure)

Midline Conditioning
Coaches choose.

2 Tabata's

Calve raises

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A: Deadlift

Build to a Heavy Set of 5.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
6 Strict HSPU

9 Deadlifts (R+ 225/155, Rx 165/125)

30 DU (Scale 60 Singles +15 Attempts of DU)

C: Metcon (Time)

Row Conditioning
1 x 1000m

2 x 600m

Equal Work/Rest

*Record your best 600m

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A: Metcon (3 Rounds for reps)

0:00-10:00

1 mile Run

Max Clean & Jerks (R+ 135/95, Rx 115/75)

Rest 10:00-13:00

*Record each max reps for C&J, PS & Thrusters

B: Metcon (No Measure)

Midline Conditioning: EMOM 6
Min1 and 4 Max Vups

Min 2 and 5 Max Abmats, Min 3 and 6 Plank.

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A: Metcon (Time)

As a team of 2…

*Run together

*One athlete working at a time on barbell

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A1: Front Squat

Pause Front Squat 4×3

*3 second pause in the bottom

*Start at 70% of 1RM Front Squat and work up

A2: Metcon (No Measure)

4 Rounds For Quality:

10 Hollow to Arch Swings

8 Hanging Knee Raises

6 Knees to Elbow

4 Toes To Bar

B: Metcon (Time)

5 Rounds

250m Row

16 Single arm DB OH Squats (8R/8L) (R+50/35, Rx 45/25)

30 Double Unders

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A1: Metcon (No Measure)

4 Rounds For Quality:

3 Weighted Pullups

5 Strict Pullups

7 Kipping Pullup

A2: Metcon (No Measure)

4x 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates

A3: Metcon (No Measure)

4 Rounds For Quality:

10 Hollow Rocks

10 Hollow to Arch Swings

*squeeze object between feet

B: Metcon (Weight)

3 Rounds For Time:

250m Run

100m Farmer’s Carry (heavy)

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A1: Shoulder Press

4x (3 Shoulder Press + 2 Push Press + 1 Push Jerk)

*Start at 70% of 1RM Shoulder Press and work up

A2: Metcon (Weight)

DB Rows 4x 8-10 each side

B: Metcon (4 Rounds for reps)

4 Rounds, 1:00 at each station, :30 rest/transition

Max Calorie Bike/Row

Max Lateral Hurdle Jumps

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

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A1: Back Squat

3×10

*Stay in the 65-75% range

A2: Metcon (No Measure)

3x 50ft HS Walk or 1min HS Holds Facing the wall or 1min DB Holds

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9

30 Double Unders

20 Alt. DB Snatches (R+60/40, Rx 50/30)

10 DB OH + FR Lunges (5R&5L)

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A1: Squat Clean

Sq Clean 5×3

*Stay in the 70-80% range

A2: Metcon (Weight)

5×5 Strict or Weighted Pullups

B: Metcon (Time)

20 Hang Power Snatch (R+115/75, Rx 95/65)

10 Burpees Over Bar

10 Sq Snatch

10 Burpees Over Bar