Workout of the day

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
10 Handstand Shoulder Taps from wall or box or ground

10 Jumping Squats

B: Push Jerk

5×5 @ 65%

C: Metcon (5 Rounds for reps)

Interval
Every 4min for 20min (5 Rounds)

25/20 Calorie Row or Bike

75 Double Unders (SUB 150 Single unders)

5 DB Power Cleans (R+60/40, Rx 50/30)

Rest Remainder

*only pull db from the ground if your mobility is good and form is perfect...if not please pull from a hang position.

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 Steady Round
Run 100m jog

12 Supermans

12 KB Goblet Pause Squats

B: Back Squat

5×5 @ 90% 5RM

C: Metcon (Time)

1 Mile Run

20 Front Squats (R+185/125, Rx155/105)

20 Handstand Push-Ups

10 Front Squats

10 Handstand Push-Ups

5 Front Squats

5 Handstand Push-Ups

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

HGX HOLIDAY PARTY

B: Metcon (Time)

In Teams of two one person works at a time. Split work as needed.

500m DB OH carry w/ Both DB (R+50/35, Rx 40/25)

40 Toes to Bar

40 DB alt Snatch

40 DB alt renegade rows

40 Lateral Burpees Over Partner

40 V-ups w/one DB

500m DB OH carry w/ Both DB

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Mobilize Shoulders

Then

1 Steady Round

400m Run

50′ Handstand Walk or 5 wall walks

20 DB alt renegade rows (10/side)

B: Push Jerk

Find a 1RM Push Jerk

C: Metcon (3 Rounds for reps)

Interval
AMRAP 4 Minutes x 3

25m DB Walking Lunge with one DB Front Rack and the other DB Overhead (R+50/35, Rx 40/25)

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

Max Rep Double Unders in remaining time

Rest 2:00

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Roll Hamstrings

Then

1 Steady Round

Empty Bar

10 Good mornings

10 Bradford press

10 Bent Over rows

B: Metcon (2 Rounds for time)

2 Rounds For Time:

20 Box Jump Overs (R+30/24,Rx24/20)

20 Hang Power Clean and Jerk (R+135/95, Rx 115/75)

Metcon

20min Max Row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Mobilize Thoracic spine

Then

1 Steady Round

10 Wall Ball (R+20/14, Rx 16/12)

20 DU

10 kipping on bar or rings

B: Metcon (Weight)

Barbell Complex
Keep going up in the follow complex until failure. Bar can not touch the ground in the middle of the complex.

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

150 Wallballs (R+20/14, Rx 16/12)

90 Double Unders

30 Muscle Ups