HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Running Line Drills

Over the Hurdle

Knee to Chest

Cradle Stretch

quad stretch

Walking Samson

Lunge & Twist (Over Front Leg)

arm circles with a toe touch

High Knees

Butt Kickers

Side Shuffles

B: Metcon (Time)

12 Rounds

400m Run (Sub 30 step ups) *Scale to 200m if need.

9 Burpees

21 Air Squats

*Going longer in today's running (3miles or 4800m)

*This workout will likely last 30+ minutes

**In order to achieve the right stimulus, let's cap this workout at 40 min

C: Metcon (No Measure)

50-40-30-20-10:

Hollow Rocks *If hollow rock is to challenging - accumulate equal seconds in a hollow hold

After Each Set:

20 DB Alt Renegade Rows video (BB Pendlay rows)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Minutes for quality
5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders (Sub Jumping Jacks)

B: Metcon (Time)

Cap 20 Min
50 KB DB Alt Sq Cleans (BB sq cleans)

100 Double Unders (Sub 200 single unders or 100 line hops)

50 Hand Release Push-ups (Sub Knee Pushups or 75 Plank Taps)

100 Double Unders

50 KB DB Alt Sq Cleans

C: Metcon (No Measure)

Alt On the min x 10:
1st min: max Bulgarian Split Squats (Tempo 4s down, up fast)(Left)

2nd min: max Bulgarian Split Squats (Tempo 4s down, up fast

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Slow Air Squats

:30s Spiderman

:30s Down Dog with calf stretch

3 Rounds

:30s Jumping Jacks

:30s Squat Jumps

:30s Mt Climbers

B: Metcon (Time)

On the min For 12min
6 KB DB Thrusters (hold both heads of DB or single arm thrusters each arm (BB thrusters)

6 KB DB Alt Power Snatches (BB power snatch)

6 Burpees

* If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

OR

* Complete 12 Rounds for time.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8
max Strict HSPU or KB BB DB Press

every minute, complete 10 lemon squeezers

*start with lemon squeezers

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 minute each

Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold

1 Round

3 Strict Pull-ups (DB KB BB bent over rows)

6 Push-ups

12 Sit-ups

24 Step Back Alt Lunges

B: Metcon (3 Rounds for time)

3 Rounds
10 Strict Pull-ups (Sub BB DB KB Bent over Rows )

20 Push-ups

30 Sit-ups

40 Jumping Alt Lunges (Scale to no jump if needed)

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 2 Minutes Between Rounds

*With a fair amount of rest built in and little interference between consecutive movements, the goal is to work quickly through each round

C: Metcon (No Measure)

Tabata Front Squats
*Hold 2 DB, Single DB, BB or OO in the front rack position for these squatting intervals

8 Rounds:

20 Second Work

10 Seconds Rest

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jacks

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
200m Run (Sub 30 Mt Climbers, 30 Squat Jumps or 20 x 10m Sprints)

14 KB DB Alt Power Clean & Jerks (BB Power C&J)

40 Double Unders (Sub 40 Lateral Line Hops - over/back is 1)

*Looking for 5 plus rounds

C: Metcon (No Measure)

21-18-15-12-9:

seated leg lifts

bench dips (chair, box, step)

HomeGrown CrossFit - CrossFit

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A.: Metcon (No Measure)

Every 3 Min x 2 Rounds

Min 0-3 :: 150 Double Unders / Sub 300 Singles or 150 Line Hops -Over and Back = 1 Rep

Min 3-6 :: 30 Reverse Burpees

Min 6-9 :: 30 DB/KB/BB Push Presses

Min 9-12 :: 30 DB/ KB/BB OH Squats

Min 12-15 :: 30 Alt Single arm devil Press (if you have a BB 15 Snatches + 10 Burpees)

Min 15-18 :: 500 m Run ( Sub - 35 Step ups)

Min 18-21 Rest

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
400m Easy Jog (Sub :90s of Jacks or High Knees)

2 Rounds:

:30s Spidermans

:30s Samson Video

:30s Inchworm to Push-ups

3 Rounds:

10 Mt Climbers

10 Deadlifts

10 Alt Reverse Lunges

B: Metcon (Time)

1 Round (35min Cap)
50 Burpees

1 Mile Run (Sub 75 box jumps if desired)

75 DB Alt Power Snatches (Sub KB Swings or BB power snatch)

1 Mile Run

100 Alt Reverse Lunges

C: Metcon (No Measure)

Tabata Side Planks
8 Rounds:

:20s On

:10s Rest

*Complete All 8 Rounds on Right Side Before Switching to Left