Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Warm-up
3 Rounds:

Plank on forearms (Max Effort)

Rest 1:00

Total Plank time is score

B: Hang Clean (Above the knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

NO FAILS

C: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 12 Minutes

15 Kettlebell Swings (R+70/53, Rx 53/44)

12 Burpees to 6″ Target

9 Strict Handstand Push-Ups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up
TABATA handstand holds (face the wall)

20sec on 10sec off for 8 rounds

Total time = 4min

B: Shoulder Press (Strict)

Find your 3RM

C: Metcon (Time)

Conditioning
5 Rounds

8 Touch and Go Clean & Jerk (R+145/100, Rx120/80)

18 Pull Ups

Rest 2:00

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up
4 Rounds

Plank Hold (On forearms)

:30 on / :30 off

B: Metcon (No Measure)

Gymnastic Accessories
EMOM for 8 Minutes

Complete 5-10 Push Ups

Unbroken if possible

C: Metcon (Weight)

Conditioning
4 Sets

50' DB Walking Lunges (Pull up bar to WB wall =50')

Go up in weight each set if possible

D: Metcon (No Measure)

Conditioning
Sprint 100m x 8

Rest 2 min

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up
2 Steady Rounds

30/18 Calories on Assault Bike or Rower

10 KB Light Goblet Squats

5 Strict Ring Rows

B: Back Squat

4×4 @ 80%

C: Metcon (Time)

Conditioning
4 Rounds:

1000m Row

10 Ring Dips

10 Front Squats (R+75/55, Rx 65/45)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up
2 Steady Rounds

Row 400m

10 Banded Good Mornings

10 Empty Bar Overhead Squats

B: Hang Snatch (Above the knee)

Every 2 Min for 10 Min

3 Reps @ 70%+

Drop and Rest

NO FAILS

C: Metcon (Time)

Conditioning
5 Rounds:

5 Snatch Grip Press (Behind the neck) (R+95/65, Rx 75/55)

20 Single Leg DL (10 each side)

1 (R+) Legless Rope Climb, (Rx) Rope Climb, (Scale) 3 Rope K2E

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up
3 Steady Rounds

25' Banded Glute Activation quarter sq walk

Note: 50' is from pull up bar to WB wall), switch sides halfway

5 Dumbbell Front Rack Lateral Squats (5 each side)

10 Ring Push Ups (control eccentric/speed concentric)

B: Back Squat

5×5 @ 70%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7 Minutes
250m Run

15 Power Snatch (R+95/65, Rx 75/55)

10 Strict Pendlay Rows