Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

Run 250m

10 Horizontal Ring Rows

10 Box Jumps (R+30/24,Rx24/20″) from seated position (step down)

10 Alt Lunges (5 each side)

B1: Back Squat

5×5 @ 80%

B2: Metcon (No Measure)

10 Deficit Push Ups (two 45# plates or two 25# plates) (Control eccentric, speed on concentric

C: Metcon (Time)

Run 400m

20 Squat Snatch (R+135/95, Rx 115/75)

Run 400m

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Metcon
21-18-15-12-9-6-3

KBS (R+53/35, Rx44/26)

Complete 50 Double Unders between each set. If you don't have DU perform 50 Single unders

C: Metcon (Time)

Metcon
3 Rounds. Switch partners every 20 reps and for the run each partner runs 250m. Only one person works at a time and make your set of 20 reps unbroken.

40 Double Dumbbell Deadlift (R+60/40, Rx 50/30)

Run 500m (each partner runs250m)

40 Box Jump Overs (R+30/24,Rx24/20″)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

20 Hip Extensions GHD

20 Glute-Ham Raises (Sliders or GHD)

1min Hollow Hold

B: Metcon (6 Rounds for weight)

Hang Clean and Jerk (Above knee)
Every 2 Minutes for 12 Minutes

1 Rep @ 90%+

If Jerk is limiting factor on weight decision, then disregard the Jerk.

NO FAILS

C: Metcon (Time)

Metcon
4 Rounds

20 GHD Sit Ups or Ab Mat

15 Thrusters (R+115/75, Rx 95/65)

10 Box Step Ups DB (R+45/25, Rx 35/15) Box (R+24/20, Rx20/16)

5 DB Man Makers

Rest 1min

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

20 Sit Ups

10 Banded Good Mornings

Jog 100m

B: Metcon (AMRAP - Reps)

Gymnastics
EMOM 10min

perform 5-10 Push Ups in as few

*Record Total push ups at end

C: Metcon (8 Rounds for time)

Metcon
Every 3min perform

20/15 Calories on Bike or 25/20 Cals on Rower

Repeat 8 times

*Record split times each round

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

20/18 Calories on Assault Bike or Row

5 Handstand Push Up "Negatives"

(Control decent, strict press or come off the wall on the way up)

10 Pause Goblet Squats

1min plank

B: Single Arm Dumbell Press

4×12 (6 each side) build up if possible

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min
2 Bar MU (SUB 2 Strict C2B pull ups)

4 Strict Deficit HSPU (two 25# plates)

6 Power Cleans (R+165/110, Rx145/85)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

10 Supermans

10 Hollow Rocks

10 Ring Rows

20 Lateral Lunges (10 each side)

20 Double Unders

B1: Back Squat

4×4 @ 85%

B2: Metcon (No Measure)

Ring Push-ups
4×10

Control eccentric, speed on concentric with external rotation at the top

C: Metcon (Time)

Metcon
3 Rounds:

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

2 Rope Climbs (SUB 6 Rope K2E)

75 Double Unders (Scale 150 Singles)