HomeGrown CrossFit - CrossFit

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A: “The Fineman 51” (Time)

As a team of 2 AMRAP 25min. One person works at a time. Split work as needed.

51 Burpees Over Partner

51 Double Unders

51 Pullups

51 Double Unders

51 Toes to Bar

51 Double Unders

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

51 Double Unders

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

51 Double Unders

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A: Metcon (No Measure)

Accumulate 3:00 in each of the following:

HS Hold

Hang from pullup bar

L-Sit/Tuck Hold

B: Metcon (8 Rounds for reps)

E4MOM x 8

6 OH squats (R+135/95, Rx 115/75)

12 KB Swings (R+70/53, Rx 53/44)

250m Run

*Add 1 Squat and 2 KB Swings each round if possible

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A1: Clean

Sq Clean 10×1

*Start at 60% and work up

A2: Metcon (No Measure)

5x (3-5 Strict C2B+ 3-5 Kipping C2B Pullups) work on butterfly or use bands if needed

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7

7 Thrusters (R+115/75, Rx 95/65)

7 Burpees Over Bar

7 V-ups

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A1: Split Jerk

Split Jerks 10×1

*Start at 60% and work up

A2: Metcon (No Measure)

A2) Strict HSPU 5x 5-7

B: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Shoulder to OH (R+115/75, Rx 95/65)

1-2-3-4-5-6-7-8-9-10 Toes to Bar

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A: Metcon (Weight)

E4MOM x 6

6 Front Squats (R+155/105, Rx125/85)

250m Run

*Either add 2 squats or add weight each round

*Record wt and in notes record number of sq

B: Metcon (Time)

2 Round

90 Double Unders

30 Alt. DB Snatches (R+55/35, Rx 45/25)

10 DB OH Squats (10R/10L) (R+55/35, Rx 45/25)

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A: Snatch

Sq Snatch 10×1

*Start at 60% and work up

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

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

10 Power Snatches (R+95/65, Rx 75/55)

C: Metcon (No Measure)

9-12-15-18

GHD Situp

KB Swing (R+53/35, Rx44/26)

Pendlay Rows (R+75/55, Rx 65/45)

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A: Metcon (AMRAP - Rounds)

8 MIN AMRAP SESSIONS

Each station is 8 min (40min total)

In teams of two with only one person working at a time. Split work as needed. Only complete sets count.

20 Wall Balls, 20 DU, 2 Wall Walks

10 Cal Row, 20 Sit Ups, 100m Run

24 DB Alt Step ups, 12 DB Push Press, 12 Box Jumps

5 Pull Ups, 10 Push Ups, 15 Squats

Emom, first min D-ball over Shoulder, second minute Wall Sit

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A: Overhead Squat

OH Squat 5×3

*Stay in the 75-85% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

50 HSPU

40 Alt Pistols

30 GHD Back Ext

20 Burpees

C: Metcon (No Measure)

EMOM 12

1- 2-3 Strict Ring Muscle Ups or Banded Strict Ring Muscle Ups (low rings)

2- 10-20m HS Walk or 3-5 Wall Walks

3- 15-20 V-Ups

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A: Metcon (7 Rounds for reps)

E4MOM x 7

8 Deadlifts (R+205/145, Rx155/115)

8 Toes to Bar

8 DB OH Alt Lunges (R+50/35, Rx 45/25)

*Add 2 Toes to Bar and 2 DB OH Lunges each round if possible

B: Metcon (Time)

55 Calorie Assault Bike or Row

40 DB OH Squats (R+50/35,Rx45/25)(10R/10L/10R/10L)

25 Box Jump Overs (R+24/20, Rx20/16″)

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A1: Push Jerk

Push Jerks 5×3

*Stay in the 70-80% range

A2: 500m Row (Time)

Max Effort 500m Row
3x 500m Row

B: Metcon (Time)

500m Run

30 Hang Power Snatches (R+95/65, Rx 75/55)

500m Run