29May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
7 min for quality
Performed with Light wt.
100m Run (5 x 10m Shuttle Run)
20 Single DB Rows (10 Each Side)
20 Single DB Strict Press (10 Each Side)
20 Single DB Deadlifts (10 Each Side)
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20: (Goal 7-10 Rounds)
200m Run (Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps)
10 V-ups
10 Single DB Push Presses (5 Per Side/switch)(BB 10 push press)
20 Single DB Deadlifts (10 per Side)(BB 20 DL)
C: Metcon (No Measure)
Accumulate 3 Min in a Wt Hollow Hold
Every Break: :30s Arch Hold
28May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
:30s each
Single Unders (Sub Jumping Jacks)
Spidermans
Single Unders
Samson
Single Unders
Mt Climbers
Single Unders
Reverse Lunges
Single Unders
Frog Hops
Single Unders
Slow Burpees
B: Metcon (Time)
3 Rounds
40 Single DB Alt Rev Step Lunges *Hold DB at chest (BB front rack alt rev lunges)
30 Single DB Alt Power Snatches
20 Burpees
*On the Minute: 20 Over DB Hop (over =1 back=2)
C: Metcon (Time)
50 "Child Makers"
1 "Child Maker":
1 Push-up
1 DB Row (Left)
1 DB Row (Right)
1 DB Deadlift
*If you have only a single DB or KB, complete a regular push-up, and the remainder as written above
*if BB 1 push up (on ground or BB)
2 Pendlay rows
1 DL
*If you do not have any weights, complete:
1 Push-up Plank (Start in Plank, Then go down to elbow, then elbow, then back up to plank)
1 Push-up
1 Burpee
27May
HomeGrown CrossFit - CrossFit
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
()
C: Metcon (No Measure)
8 Rounds
:20s Max Sit-ups
:10s Hollow Hold
:20s Max Glute Bridges
:10s Glute Bridge Hold
26May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
6 minutes for quality
3 Inchworms
6 Russian Baby Makers
12 DB Deadlifts (6 per arm)
24 Mt climbers
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
5 Strict HSPU (KB BB DB strict shoulder press)
10 Box Jumps
20 DB Power Cleans (or 20 KB swings or BB power cleans)
*Goal 3-5 Rounds
C: Metcon (6 Rounds for reps)
On the 1:30 x 6 Sets:
Bulgarian Split Squat Complex
*Sets begin every 90 sec
*Start Times: 0:00-1:30-3:00-4:30-6:00-7:30
*One set is considered to be the weighted complex + the unweighted complex (42 total reps)
*Alt legs after every set for a total of 3 each side
*It is your choice on loading for the weighted portion
*Choose a weight that you are able to complete unbroken each set - opting for speed over weight
Complex Demo:
1 Bulgarian Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
25May
HomeGrown CrossFit - CrossFit
A: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
WHO IS MURPH
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. "Murph" is in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Today May 25th 2020 HGX will be opening this event up to ALL FRIENDS AND FAMILY with no CrossFit experience. We will have the option of three different Murph workouts. See different scaling options below.
OPTION #1
Recruit (Beginners): 0-6 months of CrossFitt or other high-intensity workout regimen on a consistent basis.
Murph Recruit
For time:
500m Run (Sub 40 Box Jumps or 40 Squat Jumps)
25 KB BB DB Bent over Rows
50 Push-ups
100 Squats
500m Run
Partition the rows, push-ups, and squats as needed. Start and finish with the 500m run.
OPTION #2
Petty Officer (Intermediate): 6-12 months of CrossFitt or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:
1000m Run (Sub 80 Box Jumps or 80 Squat Jumps)
50 Pull-ups (DB Renegade Rows BB Pendlay Rows)
100 Push-ups
200 Squats
1000m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
OPTION #3
Master Chief (Elite): 1+ years of CrossFitt or other high intensity workout regimen on a consistent basis.
Murph Master Chief
For time:
1 mile Run (Sub 100 Box Jumps or 100 Squat Jumps)
100 Pull-ups (DB Renegade Rows BB Pendlay Rows)
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.
23May
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
30-20-10
Mountain Climbers
Air Squats
Shoulder Taps
B.: Metcon (No Measure)
B. 3 Rounds
10 Plate/DB/KB Front Raises
10 Pike push-ups or Strict HSPU
10 Cossack Squats (5 each side)
10 Single-leg glute bridges (10 each side)
C.: Metcon (No Measure)
METCON :: AMRAP 20 MIN
2-2-2/4-4-4/6-6-6/8–8-8/ ……/16-16-16/… keep going up by 2 reps each round.
DB/KB/BB Hang Power Snatch
DB/KB/BB Overhead Squats
V-ups