HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

For Quality:

50 Hollow Rocks

50 Arch Ups

50 Straddle V-Ups

B1: Back Squat

3×3

*Stay in the 80-90% range

B2: Metcon (Weight)

Weighted Pullups 5×5

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 9

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

7 Shoulder to OH

7 Toes to Bar

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A: Metcon (No Measure)

3 Rounds

1-Arm DB Push Jerks 8 each side

1-Arm Ring Row 8 each side

B: Squat Snatch

5x (Snatch Pull + Hang Sq Snatch + Sq Snatch)

*Start at 70% and work up if possible

C: Metcon (Time)

3 Rounds

45 Double Unders

12 Clean & Jerks (R+ 225/155, Rx 165/125)

12 Burpees Over Bar

* CAP 20 Min

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A: Metcon (AMRAP - Reps)

As a 4 person team…

*Must stay in same rotation

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A: Metcon (No Measure)

3 Rounds

Hollow Rock 15

Arch Rock 15

Sliding Ham Curls 15

Slider Mt Climbers 20

B: Deadlift

10-8-6-4-2

*Start at 60-70% and work up each set

C: Metcon (Time)

2 Rounds

800m Run

25 Strict HSPU

25 Toes to Bar

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A: Squat Clean

7x (3 Position Clean)

*Above Knee, Below Knee, Ground

*Start at 60% and work up

B: Metcon (Time)

24-12-6

DB Hang Power Clean (R+45/25, Rx 35/15)

DB Turkish Get ups

C: Metcon (Time)

400m (4x100m) DB Cross Carry (Switch every 50m)

(R+45/25, Rx 35/15)

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A: Metcon (No Measure)

3 Rounds

1-Arm DB Push Press 6-8 each side

1-Arm Ring Row 6-8 each side

10 Rower Pikes or knees into chest

B1: Shoulder Press

5x (3 Strict Press + 3 Push Press)

*Start at 70% of 1RM Strict Press

*Record heaviest strict press

*MAX Reps of Push Press on FINAL Set

B2: Metcon (Weight)

Pendlay Rows 5×10

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

30 Double Unders

10 Single Arm DB OH Squat (R+50/35, Rx 45/25)(5L&5R)

10 Single Arm DB OH Lunges (5L&5R)

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A: Back Squat

4×4

*Stay in the 75-85% range

B: Metcon (Time)

3 Rounds

400m Row

20 KB Snatches (R+53/35, Rx44/26)

20 Sledgehammer Strikes

2 Rope Climbs

*10 reps left and 10 reps right side for both KB Snatch and Sledgehammer strikes

C: Metcon (Time)

3x Max Effort L-Sit or Tuck Hold b/t boxes

*Rest as needed between

*Record all time added up

*RX L-Sit hold

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A: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
OPTION #1

Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Master Chief

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.

OPTION #3

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run

25 Ring Rows

50 Push-ups

100 Squats

500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

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A: Metcon (Time)

As a team of 3 together complete the following for time:

*All 3 athletes run together

*2 athletes working, 1 resting during synchro

*Monkey in the middle Wall Ball. 2 partnars are passing the wall ball over the 1 partner in the middle who is holding the Front Sq BB over head.

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A: Overhead Squat

5×3

*Start at 75% and work up

B: Metcon (Time)

Rx 100 DU, R+ 25 Triple Unders

Then…

21-15-9

Deadlift (R+ 225/155, Rx 165/125)

Burpee Over Bar

Then…

Rx 100 DU, R+ 25 Triple Unders