Workout of the day

HomeGrown CrossFit - CrossFit

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A: Front Squat

5 Sets, rest as needed:

1 Pausing Front Squat*

1 Front Squat

*(3) Pauses:

- 1sec at Parallel

- 1sec at Bottom

- 1sec at Parallel

Record heaviest set

B: Metcon (Time)

Teams of 2, AMRAP 25min
20 Front Squats (R+115/75, Rx 95/65)

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

20 Supine Bar Rows

250m Heavy Object Run together pass object as needed

*One person works at a time. Split work as needed. Heavy Object could be anything (Keg, sandbag, KB, DB, your partner, plate)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

4 Sets, Not for Time:

10-40 Unbroken Double-Unders

then Bar Muscle-ups skill work

B: Metcon (Time)

1000m Row

75/50 Cal Bike or Ski

10 Bar Muscle-Ups

40 DB Box Step-Ups (R+50/35, Rx 40/25), (R+24/20, Rx20/16)

10 Bar Muscle-Ups

75/50 Cal Bike or Ski

1000m Row

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Skill Conditioning
On the 2:00 x 5 Sets:

50' Handstand Walk Practice or 5 wall walks

3 Hang Power Cleans

*Aim is to build to a heavy triple over the five rounds.

Record heaviest triple

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
12/9 Cal Row Bike Ski

12 Deadlifts (R+155/105, Rx125/85)

9 Hang Power Cleans

9 Strict HSPU or DB Press

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

1 Mile Run

1 Mile Run

HomeGrown CrossFit - CrossFit

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A: Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

A1: Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

A2: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

On the 4:00 x 5 Rounds:

500m Run

15 Push ups

5 Power Cleans

Build weight across the five rounds.

B: Metcon (No Measure)

For 12 min

Minutes 1+2 - Recovery Paced Row Bike Ski

Minute 3 - Handstand Walk Practice

Minutes 4+5 - Recovery Paced Row Bike Ski

Minute 6 - Handstand Walk Practice

Minutes 7+8 - Recovery Paced Row Bike Ski

Minute 9 - Handstand Walk Practice

Minutes 10+11 - Recovery Paced Row Bike Ski

Minute 12 - Handstand Walk Practice