Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

10 GHD Hip Extension

10 Glute Ham Raise

1 min Hollow hold

B: Back Squat

Backsquat – 5×3@ 70%

C: CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
*If you are participating in the Open do not go to hard. Work on technique

CrossFit Games Open 16.3 Scaled (AMRAP - Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

HomeGrown CrossFit - CrossFit

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A: Power Clean

EMOM 12

3 TnG Power Clean

*Stay in the 60-70% range

B: Metcon (Time)

4 Rounds

250m Run

8 Power Clean and Jerks (R+115/75, Rx 95/65)

30 Double Unders or Singles

C: Metcon (No Measure)

Tabata Pushups

then

Tabata V-Ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds For Quality:

10 Ring Push Ups w/ turnout

1:00 Ring Plank

B: Metcon (No Measure)

EMOM 12min

1- 10 Box Jumps Overs (R+24/20, Rx20/16″)

2- 12 Alt Step Lunges

3- 5 Strict Pullups or 10 Ring Rows

C: Overhead Squat

OH Squat 3×5

*Stay in the 70-80% range

D: CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP - Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

10 GHD Sit ups

20 Supermans

10 Hollow to Arch Swings

B: Deadlift

Deadlift 5×3

*Start at 70% of 1RM and work up

C: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

10 GHD Hip Extension

10 Glute Ham Raise

10 Half Kneelin DB Strict Press (10 each side)

B: Metcon (No Measure)

Max Set of HSPU (SUB on box or DB Strict Press)

Then…

E2MOM x5

40-50% of Max Set

*You should only be kipping HSPU if you can do strict HSPU.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16min

25/20 Calorie Row

10 Burpee Box Jump Overs (R+&Rx no step)

10 DB Power Clean and Jerks (R+45/25, Rx 35/15)

HomeGrown CrossFit - CrossFit

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A1: Front Squat

Front Squat – 4×4 @ 75%

A2: Metcon (No Measure)

Pullups

Accumulate 30-50 Pullups

*Pick from box assisted, strict or strict weighted

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

30 Double Unders or Single Unders

20 KB Swings (R+53/35, Rx44/26)

10 Wallballs (R+20/14, Rx 16/12