26Oct
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 3…
*1 person working at a time. Break it up however you like.
*Rest remainder of 10min if you finish early
*Each section scored separately
0:00 – 10:00
28-21-15-9
Deadlift (R+ 225/155, Rx 165/125)
HSPU
*Ideally, 1 bar per team
Metcon (Time)
10:00 – 20:00
45 Snatches (R+135/95, Rx 115/75)
45 Clean and Jerks
*Ideally, 1 bar per team
Metcon (Time)
20:00 – 30:00
100 Synchro Bar Facing Burpees
*One person will jump over bar, 2 people will have to jump over the plates
*Ideally, 1 bar per team.
25Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
1 Round
40 Glute Ham Raise
40 Hollow Rocks
40 Arch Ups
B1: Shoulder Press
5x (3 Strict Press + 3 Push Press)
*Start at 70% of 1RM Strict Press
B2: Metcon (No Measure)
5x 5-7 Strict Chest to Bar Pullup
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min
30 KB Swings (R+53/35, Rx44/26)
20 Shoulder to OH (R+95/65, Rx 75/55)
R+ 5 Ring MU, Rx 10 Chest to Bar Pullups
D: Metcon (Calories)
7min Assault Bike or Rower
*Pick a pace that you can maintain for all 7min.
24Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
12 Heavy DB/KB Rows (12 each arm)
15-20 GHD Situps or ab mat sit ups
B: Back Squat
Pause Back squat (3 Seconds) 5×3
*Same weight across. Try something in the 75-85% range
C: Metcon (Time)
4 Rounds
50m Prowler Push (R+&Rx Men Four 45+ two25lbs/ Women Two 45 + two 25lb Plates )
10 Burpees
30 Double Unders
*Rest as needed between rounds. Goal is to keep all rounds with 15 seconds of each other.
23Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
4 Rounds
15 GHD Hip Extensions
5 Wall Walks
1min HS Holds
B: Clean
E2MOM for 24 minutes…
(1 Clean Pull + 1 Hang Sq Clean + 1 Sq Clean)
*Stay in the 70-80% range of your 1RM Clean
C: Metcon (Time)
18-15-12-9
DB Thrusters (R+45/25, Rx 35/15)
Toes to Bar
21Oct
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
As a team of 2…
AMRAP 10
30 Double Unders
7 Clean and Jerks (R+135/95, Rx 115/75)
*Each athlete completes an entire round before switching
Rest 5 Minutes
Metcon (Calories)
AMRAP 10
Max Calorie Bike or Row
*Switch as needed
20Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
10 Partner Glute Ham Raise
5-10 Ring Dips
100m Sled Drag (Backwards) at bodyweight with Harness
*perform in any order
B: Overhead Squat
5x (1 Snatch Balance + 3 OH Squats)
*Start at 70% of 1RM Snatch and work up
C: Metcon (Time)
4 Rounds
250m Run
10 Deadlifts (R+ 225/155, Rx 165/125)
15 Wallballs (R+20/14, Rx 16/12)