Workout of the day

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)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

10 V-ups

10 Romanian Deadlifts

10 Snatch Grip Press or push press (behind the neck)

10 OHS

B: Hang Snatch (Above knee)

Every 2 Minutes for 12 Minutes

1 Rep @ 90%+

Heavier than last week

C: Metcon (Time)

Metcon
3 Rounds

25 Toes to Bar

15 Push Press (R+135/95, Rx 115/75)

5 Climb Over Boxes (SUB Sandbag/D-Ball over Shoulder)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Tabata
Plank Holds

8 Rounds

:20 on / :10 off

B: Metcon (Time)

Condtioning
As a team of 2. One person works at a time. Split work as needed.

100 T2B

100m DB Walking Lunges (R+45/25, Rx 35/15)

200 Double Unders

200 Push Ups

200 Double Unders

100m DB Walking Lunges

100 T2B