Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Back Squat (Stamina)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

*Barbell: 78% of Max Back Squat

C: Metcon (Time)

100 Double Unders (Scale 200 single unders)

800m Run

60/45 Calorie Row Bike Ski

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2 :

2.5k Run (Together)

300 DU / 600 Singles

200m OH Walking Lunges (Plate: R+35/25, Rx25/15)

100 Renegade Rows (R+50/35, Rx35/25)

50 Cal Row/bike/Ski

*One person works at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
6 Partner Glute ham raises

9 Strict Toes to Bar

15 Weighted AbMat Sit-ups

B: Deadlift

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Note: Record 1 Rep at 85%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16min
30 DB Hang Power Clean and Push Jerk (R+50/35, Rx 40/25)

25/18 Calorie Row Bike Ski

20 Burpees over DB

15 Deadlifts (R+50/35, Rx 40/25

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 BB behind the head press

10 BB Good Mornings

10 each leg BB single leg DL

B: Metcon (No Measure)

Handstand Walk Conditioning
For Time (5 Minute Time Cap):

200' Handstand Walk or 20 Wall Walks

C: Metcon (Time)

30 Supine Bar Rows

400m Run

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

800m Run

15 Overhead Squats

400m Run

30 Supine Bar Rows

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 Inchworms

20 GHD Sit-Ups or Abmat sit ups

B: Shoulder Press (Strict)

4 Sets of 3

Build wt.

*Record 1x3

C: Metcon (Time)

Gymnastics Work
5 Rounds For Time:

6 T2B + 5 C2B Pull-ups + 4 Bar MU

*Scaled 6 K2E + 5 Jumping Chin to bar Pull-ups + 4 Jumping C2B Pull-ups

*Every Break: 100m Run

R+ = T2B/C2B/Bar MU

D: Metcon (No Measure)

8 Rounds
20sec On /10Sec Off:

Strict Pull-ups

Calories Row Bike Ski

Strict Handstand Push-ups

Calories Row Bike Ski

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1000m Row/Run

then

AMRAP 7 Minutes

Max Sets of 10-5 Unbroken Push Ups

B: Back Squat (Stamina)

Alternating On the Minute x 12

Minute 1 - 2 Front Squat

Minute 2 - 4 Back Squats

*Barbell: 75% of Max Back Squat (on both lifts).

C: Metcon (Time)

3 Rounds
400 Meter Run

12 Dumbbell Alt Power Snatches (R+60/40, Rx 50/30)

21 Single Dumbbell Squats