Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

In any order - Complete
30 GHD back ext.

40 Hollow Rocks

50 AbMat Sit-Ups

B: Romanian Deadlift

On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts

+ Handstand Walk Practice

Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

In the time remaining in the window, handstand walk practice or 3-5 wall walks

C: Metcon (Time)

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

21 Strict HSPU (SUB DB Press)

400m Run

15 Deadlifts

15 Strict HSPU

400m Run

9 Deadlifts

9 Strict HSPU

400m Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
100m jog

12 Supermans

12 KB Goblet Pause Squats

B: Back Squat (Stamina)

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

Even Minutes - 3 Front Squats

Odd Minutes - 6 Back Squats

Barbell - 55% of 1RM on back sq for *both* lifts. Stick to 55%, this will go up next week.

Note: Stay disciplined with 55% throughout 6rds

C: Metcon (Time)

1000m Run

Directly into 10 Rounds:

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

6 Pushups

9 Air Squats

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

Teams of 2 :

Every 4 min for 8 Rounds

WOD A:

250 m Run

10 DB DeadLift

10 Burpees

WOD B:

250 m Row

10 Snatch (Barbell)

10 Pull-Ups

*Alt WOD's every 4 min with your partner.

*You pick the weight for the DL and Snatches!

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
100m Walk, two dumbbells.

First 25m - left DB Overhead, right DB at Hang.

Second 25m - left DB at Hang, right DB Overhead.

Third 25m - Both DB's in Front Rack position

Fourth 25m - Both DB's Overhead

B: Clean and Jerk (Hang)

On the 1:30 x 7 Sets:

30 Double-Unders

2 Hang Squat Cleans

1 Split Jerk

*build up

Note: Record heaviest complex

C: Metcon (Time)

For Time:

21/15 Calorie Row

500m run

9 T2B

15/12 Calorie Row

250m run

9 T2B

9 Calorie Row

100m run

9 T2B

... Directly into:

21 Hang Clusters (R+135/95, Rx 115/75) (=sq clean thruster)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
10 DB Single Arm Bent over Row

10 Alt DB Front Rack Step Reverse Lunges

Max Effort L-Sit Hold b/t Boxes

B: Metcon (Time)

In Teams of 2, with a 30:00 Time Cap:

800m Heavy Object Run

75 DB Box Alt Step ups (R+24/20, Rx20/16″)

50 DB Hang Power Clean and Jerks (R+50/35, Rx 40/25)

15 Rope Climbs

50 DB Hang Power Clean and Jerks

75 DB Box Alt Step ups

800m Heavy Object Run

*one person works at a time except for the run. Run together

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Pausing Overhead Squats
5 Sets of 1 Rep (empty bar or very light weight)

There are (4) pauses, each for a single second.

Pause #1 - 1/4 of the way down (quarter squat)

Pause #2 - Halfway down (parallel)

Pause #3 - Absolute bottom of squat

Pause #4 - Halfway up (parallel)

B: Squat Snatch

Pausing 3-Position Squat Snatch

On the 2:00 x 5 Sets:

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knee-level)

1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

* build up if perfect

Note: Record heaviest complex

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#