Archives for June 2020

June 17, 2020 - No Comments!

6/17/2020

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Hot Hops

:30s Slow Air Squats

:30s Push-up to Down Dog

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 25
400m Run*

4 Strict Pull Up (Row)

8 Alt DB Power Snatches

12 Alternating Pistols or Jumping Lunges

*400m subs: 30 x 10m Shuttle Runs or

30 High Knees in Place or

30 Burpees or

30 Box Jumps/ Stair Jumps or

100 Double Unders or Singles

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

DB (R+50/35, Rx 40/25)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
Max Strict Pull-Ups (Sub Rows)

Every Minute on the Minute: 7 DB Pushups or Elevated push ups

June 16, 2020 - No Comments!

6/16/2020

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Jumping Jacks

:30s Split Jacks

:30s Knuckle Drags

:30s Hollow Hold

:30s Samson stretch

B: Metcon (5 Rounds for weight)

Squat Clean/Front Squat Ladder

Every 2:00

1 Squat Clean+4 Front Squats

2 Squat Cleans+3 Front Squats

3 Squat Cleans+2 Front Squats

4 Squat Cleans+1 Front Squat

5 Squat Cleans

60%-65% Squat Clean Max

Use a weight that’s challenging not to put down

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
100m Farmers Carry (if BB back rack)

20 Deadlifts

30 AbMat Sit-ups or 15 T2B

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

Double DB (R+50/35, Rx 40/25)

June 15, 2020 - No Comments!

6/15/2020

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min KB BB DB Deadlifts (if single 30s Each Side)

1 Min Frog Hops

1 Min KB DB Single Russian Swings, or plate swings

1 Min Mountain Climbers

1 Min KB DB Push Press (if single 30s Each Side)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
10 Air Squats, 30 Double Unders, 200m Run*

20 Air Squats, 30 Double Unders, 200m Run

30 Air Squats, 30 Double Unders, 200m Run

40 Air Squats, 30 Double Unders, 200m Run

50 Air Squats, 30 Double Unders, 200m Run



Continue to Add (10) Squats Per Round

* Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps

**sub 30 DU for 60 Single unders or line hops

C: Metcon (Time)

3 Rounds
Sq Complex

7 Bottom Range Weighted Squats

7 Top Range Weighted Squats

7 Full Range Weighted Squats

Rest 1:30 between sets.

Start with a single DB or light wt, and go up.

June 12, 2020 - No Comments!

6/12/2020

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

6 Frog Hops

6 Inchworms

6 KB DB Alt Snatches (light weight)

12 Alt Reverse Lunges (6 Each Side) (light weight)

B: Metcon (Time)

Cap 22 Min
30-20-10:

DB Alt Power Snatches

Push-ups

Directly Into…

10-20-30:

DB Alt Hang Clean and Jerks

Burpees

*** Suggested wt ***

Barbell (R+75/55, Rx 65/45)

One Db (R+50/35, Rx 40/25)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
1 Curl + 1 Strict Press (left arm, then right)

1 Curl + 2 Strict Presses (left arm, then right)

1 Curl + 3 Strict Presses (left arm, then right)

Continue to add (1) strict press.

June 11, 2020 - No Comments!

6/11/2020

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30sec Samson Stretch (15s Each side)

10 Air Squats

10 Alt Cossack Squats

10 Glute Bridges

10 Bound Jumps

B: Metcon (7 Rounds for reps)

On the 1:30 x 7 Sets:
2 Front Squat

4 Back Squats

Barbell Loaded at 63% 1RM Front Squat

*if you dont have extra wt. to build work on technique

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
50m Walking Lunge or 30m step lunges

200m DB Single Arm Farmers Carry or Front Rack Walk

30 AbMat Sit-ups

*** Suggested wt ***

Barbell (R+75/55, Rx 65/45)

One Db (R+50/35, Rx 40/25)

June 10, 2020 - No Comments!

6/10/2020

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
10 DB KB BB Push Press

20 Alt Reverce Lunges

200m Run or 25 Jacks or Mt Climbers

B: Power Snatch

EMOM x 5 Sets

1 Rep, Building Across

*if you dont have extra wt. to build work on technique

C: Metcon (Time)

AMRAP 2

35 Double Unders (35 single unders, 35 line hopes)

5 Lateral DB Burpees

Max Plate Devil’s Press or DB Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 3

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

*the goal is 50 Devil’s Press or 15 min time cap

*The first three intervals last for 2 min, with the final lasting 3 min

*There is 2 min of rest between intervals

*After completing the DU and lateral DB burpees, you’ll complete as many Devil’s Press as your can with the remaining time

*Your workout will continue until you have finished 50 total Devil’s Press

*As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

*Record the total time (including rest) it takes to complete the 50 reps

*If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

*** Suggested wt ***

Plate (R+45/35, Rx35/25)

Double Db (R+50/35, Rx 40/25)

C: Metcon (Time)

AMRAP 2

35 Double Unders (35 single unders, 35 line hopes)

5 Lateral DB Burpees

Max Plate Devil’s Press or DB Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 3

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

*the goal is 50 Devil’s Press or 15 min time cap

*The first three intervals last for 2 min, with the final lasting 3 min

*There is 2 min of rest between intervals

*After completing the DU and lateral DB burpees, you’ll complete as many Devil’s Press as your can with the remaining time

*Your workout will continue until you have finished 50 total Devil’s Press

*As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

*Record the total time (including rest) it takes to complete the 50 reps

*If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

*** Suggested wt ***

Plate (R+45/35, Rx35/25)

Double Db (R+50/35, Rx 40/25)

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 7
7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Banded Pull-Aparts

June 9, 2020 - No Comments!

6/9/2020

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
100m Run or 25 Jumping Jacks

10 Air Squats

5 Burpees

B: Metcon (Time)

21-18-15-12-9-6-3:

Front Squats

200m Run (Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps)

18:00 Time Cap

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

Double Db (R+45/25, Rx 35/15)

C: Metcon (No Measure)

10:00 Cap
50 V Ups

1:30 Hollow Hold

50 V Ups

June 8, 2020 - No Comments!

6/8/2020

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds :30s each
:30s Hollow Rocks or holds

:30s Air Sq

:30s Side Plank (:15s Each side)

:30s Hand Release push ups

B: Hang Power Clean

Every :60s x 5 Sets

3 Reps, Building Across

*if you dont have extra wt. to build work on technique

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
1 Round of "Strict Cindy"

1 BB KB DB Power Clean and Jerk

1 Round of "Strict Cindy"

2 Power Clean and Jerk

1 Round of "Strict Cindy"

3 Power Clean and Jerk

...

Add (1) Power Clean and Jerk Per Round

Score = Total Reps Completed

Cindy = 5 pull ups or BB KB DB Rows, 10 Push ups, 15 Squats

*** Suggested wt ***

Barbell (R+155/105, Rx125/85)

Double DB (R+50/35, Rx 40/25)

DD: Metcon (No Measure)

5 Rounds
8 Tempo DB Floor Press (:5s Down)

8 Tempo Leg lifts (:5s Down)

June 6, 2020 - No Comments!

6.6.20

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

"BIG FLOYD"

For Time

Cash In – Do your own research. Read anti-racist articles and educate yourself. I recommend the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness

800 meter Run

25 Deadlifts (135/95 lb)

25 Burpees

800 meter Run

25 Squat Cleans (135/95 lb)

25 Burpees

800 meter Run

25 Push Presses (135/95 lb)

25 Burpees

800 meter Run

25 Clusters (135/95 lb)

25 Burpees

800 meter Run

Cash Out – Donate, sign petitions, and spread awareness. Donate your money to the local organizations currently on the front line fighting for @blacklivesmatterdc, @minnesotafreedomfund. Sign the petition for justice for Breonna Taylor. Vote in upcoming local and national elections – this is the change to vote out officials who don’t support black lives and vote in the people that do. Get your local CrossFit box involved and encourage them to complete "Big Floyd" to raise awareness for black lives.

June 5, 2020 - No Comments!

6/5/2020

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rouonds
1 min Jog In Place (Sub Jump Rope, Mt. Climbers, Line Hops, Any cardio)

10 KB DB Swings (Russian)(plate swings)

15 Sit-ups

20 Air Squats

B: Metcon (5 Rounds for reps)

On the 5:00 x 6 Rounds:
10 Alt DB Power Clean and Jerk (BB Power C&J)

400m Run**(see below subs)

100m Single KB DB Farmers Carry (Sub Front Rack Carry w/BB) - 1st Round complete 100m Right , 2nd Rounds 100m Left, et

*6 intervals total, starting every 5:00

*Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

*Aim is to push our paces here given work rest, but be consistent across all intervals

*The alternating single DB power clean and jerk will begin on the ground in between the legs

** 400m Run

30 x 10 Meter Shuttle Runs

30 Box Jumps

30 Mountain Climbers

30 Weighted Step-ups

C: Metcon (No Measure)

20-18-16-14-12:
Alt Single Arm Curl to Strict Press

* Split Reps Evenly Between Arms

* Rest as Needed Between Sets

Come on in. Your first class is on us

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Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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