Workout of the day

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

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)

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.

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

** 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

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds - :30s each movement
Front Plank

Glute Bridge

Air Squats

Glute Bridge Walkouts

Inchworm to Push-up

Single Leg Glute Bridge (Each Side)

B: Metcon (Time)

30 Single DB Deadlifts

30 Single DB Front Squats

30 Single DB Hang Squat Cleans

30 Single DB Power Snatches

30 Single DB Overhead Squats

30 Single DB Swings (Plate swings)

*On the Minute: 5 Burpees

**the wt needs to be something light you can move. if single object 15 each side

C: Metcon (No Measure)

3 Rounds
:30s Max DB Row Left (if BB 1 min rows)

:30s Max DB Row Right

:30s Max Push-ups

:30s Max Double DB RDL (Use single DB across chest if only one DB)

:30s Max Push-ups

Rest 1 min Between Sets

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s of each movement
Single Unders or Jumping Jacks

Cossack Squat

Spidermans

Single Unders or Jumping Jacks

Slow Air Squats

Mountain Climbers

Single Unders or Jumping Jacks

Air Squats

Frog Hops

Single Unders of Jumping Jacks

Goblet Squats (light wt)

Slow Burpees

B: Metcon (3 Rounds for reps)

5 min on and 2 min off in today's fast paced intervals

*With rest built in, we're looking to bring the effort with each round

*After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral DB Burpees and a DB movement

*Subs for Double Unders:

200 Single Unders

100 Line Hops

50 Over and Back DB Hops

75 Plate Hops

100 Double Taps

C: Metcon (No Measure)

4 Rounds
:30s Max Single DB Overhead Triceps Extensions

:30s Max DB Swings

:30s DB Curl

Rest 1 min Between Sets