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)
19Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
4 Rounds not for time
Single Arm DB Strict Press 6-8 each arm
10 Hollow Rocks + 10 Arch Ups
B: Metcon (Time)
21-15-9
Burpee
Calorie Row
C: Metcon (Calories)
3 Min Max Calorie Assault Bike
Rest 2 Min
2 Min Max Calorie Assault Bike
Rest 1 Min
1 Min Max Calorie Assault Bike
18Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
4 Rounds not for time
10 ring push ups
10 ring rows
10 alt Pistols (5 each leg)
B1: Bench Press
Bench Press 5×3
*Start around 70% and work up to a heavy 3
B2: Metcon (No Measure)
5x 5-7 Strict C2B Pullups
C: Metcon (Time)
36-24-12
DB Alt Snatch (R+60/40, Rx 50/30)
Toes to Bar