HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

1 Round

50 Band Pulls

50 Hollow Rocks

50 Arch Ups

15 Strict Ball Ups

B: Push Press

5x (3 Push Press + 2 Push Jerks)

*Start at 70% of 1RM Push Press

*Max Reps Push Jerks on final set

C: Metcon (Calories)

As a team of 2. In any order, one person works at a time, break up work as needed:

AMRAP 5min

Max Calorie Row/Bike

Metcon (AMRAP - Rounds and Reps)

Rest 2min

AMRAP 5min

14 Shoulder to OH (R+135/95, Rx 115/75)

14 Chest to Bar Pull-ups

Metcon (Distance)

Rest 2min

AMRAP 5min

100m Sled Drag (backwards) (R+&Rx Men Four 45/ Women Two 45 Plates)

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Air sq

10 Pendlay Rows (light wt)

Accumulate 30sec an L-Sit (b/t boxes)

B: Back Squat

5x3 Pause Back squat (2sec at bottom)

*Stay in the 75-85% range

C: Metcon (Time)

4 Rounds

50 Double Unders

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

10 Ring Dips

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Reverse Snow Angles (light wt)

20 Ab mat situps

20 Supermans

B: Squat Clean

7x (3 Position Clean)

*Start at 70% of 1RM Clean and work up

*Above Knee, Below Knee, Ground

C: Metcon (6 Rounds for reps)

EMOM for 6 Rounds

Minute 1: 16 Alt DB Snatches (R+55/35, Rx 45/25)

Minute 2: 100m Sprint

Minute 3: 16 HSPU

Minute 4: 100m Sprint

Minute 5:16 Russian KBS (R+70/53, Rx 53/44)

*Scaled to 10 reps if needed

*Record total reps per round

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

1min max 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates )

1000m Run

1min max Jump Split Lunges

750m Run

1min max Battle Ropes

500m Run

1min max Skin the Cat

250m Run

1min TGU Alt (R+55/35, Rx 45/25)

*Complete movemts in any order

HomeGrown CrossFit - CrossFit

A: Metcon (Weight)

E3MOM x 8

250m Run

6 OH Squat

6 Strict HSPU

*Start at 50% of 1RM OHS and work up if possible

*Record OHS wt

B: Metcon (No Measure)

TABATA

8 Rounds

20sec Flutter kicks

10sec Hollow Hold

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

3 Rounds For Quality:

Accumulate 1:00 of each…

Plank

HS Hold

Hang chin over bar

B: Metcon (No Measure)

3 Rounds

10 GHD Hip Extension

10 Glute Ham Raise

10 Pendlay Rows

C: Metcon (8 Rounds for time)

8x 100m Run

Rest 1min

HomeGrown CrossFit - CrossFit

A: Shoulder Press

5x (3 Shoulder Press + 3 Push Press)

*Start at 70% of 1RM Shoulder Press

*Max Reps Push Press on final set

B: Metcon (4 Rounds for reps)

EMOM 16min

1- 21/18 Calorie Bike/Row

2- 12-15 Burpee Box Over

3- 15-18 Ab mat Situps

4- Rest

*Perform in any order

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

E2MOM x 5

Max Set of Ring Muscle Ups or strict C2B pullups or pull ups

B: Snatch

7x (3 Position Power Snatch)

*Hips, Knees, Ground

*Start at 70% of 1RM

C: Metcon (AMRAP - Reps)

AMRAP 5min

Max Reps Squat Clean and Jerk (R+185/135, Rx155/115)

HomeGrown CrossFit - CrossFit

A: Back Squat

Tempo Backsquat (53X1) 5×3

*Stay in the 70-80% range

B: Metcon (Time)

21-15-9

DB Man Makers (R+55/35, Rx 45/25)

Toes to Bar

*Man Makers =push up, left arm row, right arm row, sq clean thruster

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

“The Fineman 51”

51 Burpees Over Partner

51 Double Unders

51 Pullups

51 Double Unders

51 Toes to Bar

51 Double Unders

51 Front Squats (R+95/65, Rx 75/55)

51 Double Unders

51 Wallballs

51 Double Unders