31Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
:40s Weighted Hollow Hold, 20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), :20s Rest
*Completed with a dumbbell or Odd-Object.
B: Metcon (No Measure)
Ascending Ladder for 20:00:
3 DB Single Arm Bent Over Row (R side)
3 DB Single Arm DB Squat Cleans
3 DB Facing Burpees
6 DB Single Arm Bent Over Row (L side)
6 DB Single Arm DB Squat Cleans
6 DB Facing Burpees
*Continue adding 3 reps to each movement
*Athlete's determine when to alternate hands on single arm cleans.
**And Yes...you are going to get really good and learn to LOVE BURPEES in the next few weeks!!
IF NO EQUIPMENT:
Ascending Ladder for 20:00:
2 Odd-Object to Shoulder *Get creative
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
30Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
TABATA
1) Single Arm Plank - Can be done on hand or elbow. Ex: Right Side for 20 sec, 10 sec Rest, Left Side for 20sec, 10 sec Rest, Right Side for 20 sec..etc
2) Glute Bridges
3) Plank - Alternate each :20 interval between regular plank and plank shoulder taps
4) Flutter Kicks
5) Alt V-ups
6) shoulder to overhead DB,KB, BB, Odd-Object
*We'll work through all 8 tabata rounds of a movement before moving on to the next movement.
*A tabata is :20 Seconds of work :10 of rest
*You'll spend 4 Minutes at each station (8 rounds)
*Total workout time is 24 Minutes
*As always..feel free to modify or spice it up. Contact us with questions.
B: Warm-up (No Measure)
MOBILITY
1. Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes video
3. Child’s Pose: 1 Minute
4. Pigeon Pose: 2 Minutes Each Side
C: Warm-up (No Measure)
15-20 Minute cool down walk in the sun
28Mar
HomeGrown CrossFit - CrossFit
Workout - HOME
A): Metcon (No Measure)
3 ROUNDS
7 inchworms
10 Bulgarian split squats (use a chair to support your leg) ( each leg)
10 scapular push-ups
20 Mountain climbers
100 D.U / 200 Singles or 80 Jumping jacks
Optional Finisher
B): Metcon (Time)
For time:
50 Alternating V-ups
50 Jumping lunges
50 pistols or 60 air squats
400 m Run
50 Alternating V-ups
50 jumping lunges
50 pistols or 60 air squats
Saturday challenge:
Join us on the HGX bingo challenge and tag us ! We will repost it
27Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Home FIT
Accumulate 20min of Wall Sits 45#/25# weight
Everytime you break, 5 burpees
35min time cap
A2: Metcon (Time)
NO EQUIPMENT
Accumulate 20min of Wall Sits
Everytime you break, 5 burpees
35min time cap
B: Metcon (Time)
1-2-3…10-9-8…3-2-1
In outs
Push ups
C: Metcon (Time)
FRIDAY CHALLENGE
For time Run 1 mile every 400m 20 jump split lunges
26Mar
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Home FIT
AMRAP 25 minutes:
10 Air Squats + 50 Double-Unders* (See below for Double Under Mods)
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders
Etc...
*Instead of DU you can also do 100 Single Unders, 50 Jumping Jacks, 50 Mountain Climbers -R/L=2, 50 Lateral Hops over dumbbell or similar object-over and back is 2
A2: Metcon (AMRAP - Rounds and Reps)
NO EQUIPMENT
AMRAP 25:
10 Air Squats + 400m Run (400m run is typically 1:30ish, so if no distance measured, run :45 one direction and turn around and come back
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Or Non Running Version:
B) 3 Rounds
:30s Kettlebell/DB Side Plank (Left Arm)
:30s Kettlebell/DB Side Plank (Right Arm)
5 Inchworms
*If no KB or DB you can use any weighted object - small 5/10lb plate, etc
25Mar
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds)
Home FIT
3 Rounds 1:00 Minute at Each Station:
1. DB Goblet Thrusters
2. Single DB Power Cleans
3. Hops over the DB
4. Single Arm Push Presses
5. Burpees
Rest
A2: Metcon (AMRAP - Rounds)
NO EQUIPMENT
3 Rounds 1:00 Minute at Each Station
1. Backpack Thrusters
2. Backpack Cleans
3. Hops over Backpack
4. Backpack Reverse Lunges
5. Burpees
Rest