Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Gymnastics
10 min of practice Handstand Practice, Walk, Free standing or Hold.

In relation to our current abilities. Challenge ourselves with obstacles, and change of directions.

B: Squat Snatch (Stamina)

On the Minute x 5:

5 "Touch and Go" Squat Snatches

Same load across all sets. This workout will be repeated.

C: Metcon (Time)

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

10 Box Jump Overs (R+24/20, Rx20/16)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Clean Technique
5 Sets of the Complex:

Pausing High Hang Squat Clean (2s in bottom)

Pausing Front Squat (2s in bottom)

High Hang Squat Clean

Front Squat

*Build up if possible

B: Hang Clean (On the Minute x 7)

Min #1 - 7 Hang Squat Cleans + 1 Push Jerk

Min #2 - 6 Hang Squat Cleans + 2 Push Jerk

Min #3 - 5 Hang Squat Cleans + 3 Push Jerks

Min #4 - 4 Hang Squat Cleans + 4 Push Jerks

Min #5 - 3 Hang Squat Cleans + 5 Push Jerks

Min #6 - 2 Hang Squat Cleans + 6 Push Jerks

Min #7 - 1 Hang Squat Clean + 7 Push Jerks

* go heavier than last week

C: Metcon (10 Rounds for reps)

Bergeron Beep Test
EMOM till failure or 10 Rounds

7 Thrusters (R+75/55, Rx 65/45)

7 Pull-Ups

7 Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline conditioning
21-18-15-12:

Rower or Bike Calories

GHD Sit-Ups or Ab mat sit ups

B: Metcon (No Measure)

Deadlift Stamina
Not for Time:

3-6-9-12-15: Unbroken Deadlifts (60%)

After each set, 30% of our Max Strict HSPU

C: Metcon (Time)

3 Rounds
800m Run

80 Double-Unders (Scale 160 Singles)

21 Push Presses (R+115/75, Rx 95/65)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Gymnastic Skills
Not for Time:

1:00 Light Row or Bike + 60% Max Ring Muscle-Ups or MU skill work or kipping work

1:00 Light Bike + 12 Strict Ring Dips

1:00 Light Row or Bike + 50% Max Ring Muscle-Ups

1:00 Light Bike + 9 Strict Ring Dips

1:00 Light Row or Bike + 40% Max Ring Muscle-Ups

1:00 Light Bike + 6 Strict Ring Dips

B: Power Clean

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

*build up wt.

C: Metcon (Time)

12min Time Cap:
50 Power Cleans (R+155/105, Rx125/85)

*On the Minute - 5 Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Back Squat (Stamina)

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 68% of Back Squat

This is our final increase in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

B: Metcon (4 Rounds for reps)

AMRAP 3:00

21/15 Calorie Row or Bike

21 Lateral Burpees over bar

Max Overhead Squats (R+75/55, Rx 65/45)

Rest 3:00

AMRAP 3:00

12/9 Calorie Row or Bike

12 Lateral Burpees over bar

Max Overhead Squats (R+135/95, Rx 115/75)

HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 3 :

120 Deadlifts (R+135/95, Rx115,75)

100 Hang Power Cleans

80 Front squats

60 Shoulder to overhead

40 Thrusters

*Every minute stop where you are and complete 5 synchro burpees.

*One person working at the time.