Workout of the day

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Skills
Alternating For 15 Minutes:

Station A: Handstand Walk Practice

Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

B: Metcon (Time)

3 Rounds
21/15 Calorie Row or Bike

75 Double Unders

Directly Into...

3 Rounds:

20 Alt Dumbbell Snatches (R+50/35, Rx 40/25)

12 Lateral Dumbbell Burpees

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
10 BB Bent Over Rows

:60sec bottom of a sq hold with BB in the front rack position

250m Run

B: Hang Power Clean (Technique)

7 Sets:

Hang Clean Pull + Hang Clean High Pull + Hang Power Clean

C: Metcon (Time)

5 Rounds
250m Run

12 Over Unders (R+& Rx 24/20)

9 Hang Power Cleans (R+155/105, Rx125/85)

6 Push Jerks

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

2 Rounds
10 Slider Hamstring Curl

10 Slider knees into chest in push-up/plank position

20 Slider alt mt climbers

B: Metcon (1 Rounds for weight)

Tempo Clean Deadlift
7 Sets of 1

Tempo: 7sec Up, 7sec Down

Note: Record heaviest weight

C: Metcon (5 Rounds for time)

5 Rounds, Every 4 Minutes
12 V-ups

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

15/12 Calorie Row or Bike or Ski

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Midline
3 Supersets:

100m Jog

1min DB Hold out in front

20 GHD or AbMat Sit-ups

B: Metcon (Time)

Buy In: 50/35 Calorie Row or Bike

Cash out: 50/35 Calorie Row or Bike

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
:30 HS Hold (nose to wall)

:30 Left Side plank

:30 Right Side plank

:30 Superman Hold

:30 Hollow Hold

B: Push Jerk

Pausing Push Jerk

For Quality:

3 Sets of 3

Pause for 2s in catch.

Push Jerk

Every 2 Minutes x 5 Sets:

3 Push Jerks

*Build if possible

C: Metcon (AMRAP - Rounds and Reps)

AMRAP - 12 min
21 Kettlebell Swings (R+53/35, Rx44/26)

14 Kettlebell Reverse Lunges (53/35) (7 each arm)

7 Push Jerks (R+165/110, Rx145/85)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A. : Metcon (Time)

Teams of 2 :

For Time

50 Synchro

Burpees

Then 5 Rounds together:

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

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

30 Push ups

40 Box Jumps (R+24/20, Rx 20/16)

40 Sit-Ups

Then, 800 meter Run

* 1 person working at the time except for the burpees and run.