15Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
8 Minutes for quality
10 Jumping Jacks + 10 Cross Jacks
200m Row/Run/Bike/10 cals (Approx. :45 sec-:20 out/:20 back in)
10 PVC Pass Through *
5 Inchworm to Push-ups
*Use broomstick, or towel/band
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
4 Strict Pull-ups or DB KB BB rows, table rows
8 Burpees
12 DB KB BB Front rack Alt Step Back Lunges (6 each side)
C: Metcon (1 Rounds for reps)
MAX EFFORT
DB KB Strict Press (left)
DB KB Strict Press (right)
or BB strict Press
* If we do not have access to wts for strict press for at least (5) reps, complete max push ups
D: Metcon (Time)
MAX SET L- HANG
*From pull-up bar, b/t chairs hinged at 90 degrees at the waist with toes pointed above knees...10 second minimum...Scale bend the knees to reduce loading on the midline
no equipment - complete max effort static Hollow Body hold
14Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
1 Minute Cardio (Run, Rope, Jacks, mt. Climbers)
10 Lateral Jumps over DB BB KB
6 DB KB BB Power Cleans
6 DB KB BB Push Press
10 Push-ups
B: Metcon (Time)
100 DB KB BB Power Clean and Jerks Video
*On The Minute - 5 Lateral Burpees over DB KB BB
Stimulus:
3, 2, 1 go you will start with 5 lateral Burpees over object
*No need to extend the hips fully on our Burpees
Once you've completed 5 Burpees immediately move into Clean and Jerks
*DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
*Let's choose a DB KB BB weight that would allow you to hit 20+ reps when fresh
*When Minute 1 hits- you will complete 5 more Burpees then move back to the DB KB BB
*Continue to move through the two movements until you've completed 100 Clean and Jerks
*Your score will be however long it takes you to finish 100 Clean and Jerks
13Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
4 Rounds
Air Squat + Good Morning + Walkout + Shoulder Tap R/Shoulder Tap L + Push Up + Walk back in
:20 Plank (Rd 2 :20 Superman, Rd 3: :20 Hollow Body, Rd4 :60s plank
Upward Dog/Downward Dog X2)
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
60 Double Unders (Scale/Sub to 90 Singles, 60 Jumping Jacks or 200m Run) *200m - Run :30 out/:30 Back
50 Mountain Climbers (R/L=2)
40 Russian DB KB or plate Swings
30 Suitcase DL with DB KB or BB (15 Reps Right/15 Reps Left)
20 Burp-ster * Burp-ster = Reverse Lunge L + Reverse Lunge R + Reverse Burpee (Scale to Step Up Right + Step Up Left + Squat if have knee issues, etc.)
12Apr
HomeGrown CrossFit - CrossFit
1: Metcon (No Measure)
WARM-UP/STRETCH: 10min
100 High knees
100 Mountain climbers
100 Jumping jacks
A) 4 Rounds, Cap 15min
20/each side x Bulgarian Split Squats (chair, box, bench, coffee table, sofa)
20 x Jump alternating lunges
20 x Jump air squats
20 x Air squats
1min Wall sit
REST 3min
B) 5 Rounds, Cap 13min
15 x Push-ups
10 x Shoulder 2 Overhead (BB, DB, KB, Laundry Detergent)
15 x Offset push-ups (one side raised)
10 x Shoulder 2 Overhead (BB, DB, KB, Laundry Detergent)
15 x Decline push-ups (box, bench, coffee table, chair, sofa)
10 x Shoulder 2 Overhead (BB, DB, KB, Laundry Detergent)
REST 3min
C) 4 Rounds, Cap 8min
12/side x Bicep curls
12 x Dips (box, bench, chair, sofa)
12/side x Hammer curls (DB, KB) or Reverse curls (Barbell)
12 x Diamond push-ups
REST 2min
D) CORE – CORE – CORE!
11Apr
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
#SupportYourLocalBox Fundraiser:
A. OPEN WOD 2:
For time:
100 double-unders (200 Singles/ 75 jumping Jacks)
21 burpees
75 double-unders (150 Singles/ 50 jumping Jacks)
15 burpees
50 double-unders (100 Singles/ 35 jumping Jacks)
9 burpees
Time cap: 15 minutes
B.: Metcon (No Measure)
For Time
Buy in: 1 mile Run
3 Rounds
15 Clusters (BB/DB/ KB or odd object)
30 Sit-ups
Cash out: 1 mile Run
* Use a weight vest if you want to spice it up! 🔥
10Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
8 Minutes for quality
:30s Hollow Hold (Alternate Between Hollow Hold, Hollow Rocks and even Planks)
200m Jog (Approx. :45 sec-:20 out/:20 back in)
10 PVC Pass Through
5 Inchworm to Push-ups
*Use broomstick, or towel/band
B: Metcon (AMRAP - Rounds)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 DB Single Arm Squat Cleans (4 each side) (BB Sq Clean)
20 Lateral Over DB, BB Hops
*3min on 1min off in these fast paced intervals
*Since these are 3min AMRAPs you'll move back to the Burpees following the lateral DB Hops
*The goal is to choose a rep scheme, weights, and variations that allows for 2+ rounds to be completed within the 3min
*The DB Single Arm Squat cleans will start with both heads of the DB in between the feet for each rep