Workout of the day

HomeGrown CrossFit - CrossFit

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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

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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

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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

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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

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Roll gastrocnemius

1 Steady Round

12 inch worms in place w/ a push up

24 Hollow Rocks

24 Air Squats

B: Back Squat (5RM Back Squat)

C: Metcon (5 Rounds for time)

5 Rounds For Time

2 Legless Rope Climbs

15 Abmat sit ups

15 Shoulder to Overhead (R+115/75, Rx 95/65)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Roll Quads above the knee

Then

1 Steady Round

1000m Run

15 up dog down dog

30 Alternating Jumping Lunges

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 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

C: Metcon (AMRAP - Rounds)

Every 3 Minutes Until Failure

*30 Minute Cap

400m Run

R+10, Rx 6, Scaled 4 Strict Handstand Push Ups*

Add 2 HSPU Per Round

*If you’re a strict HSPU super beast, add a slight deficit.