Workout of the day

HomeGrown CrossFit - CrossFit

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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! 🔥

HomeGrown CrossFit - CrossFit

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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

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:60s Jog in place, Jumping jacks, Mountain climbers

6 Inchworms

6 DB, BB, KB Strict Press per side (no equipment Inverted HSPU from Floor)

6 Broad Jumps

:20 Jog in place, Jumping jacks, Mountain climbers

2 Inchworms

2 DB, BB, KB Strict Press per side

2 Broad Jumps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
400m Run (400m Run is typically 1:30-2:00, Run :45 or :60 one direction, turn around and come back. *After 1st run place a mark at the turnaround. Use this mark each time.

Max Strict Pull-Ups *Sub 10 Bent over DB, BB, KB rows. 2 second count on way down if using DB, BB, KB

*Looking to get 4-6 Rounds today. Get outside and enjoy the sunshine!

**If no equipment, sub 20 Alternating Jumping Split Lunges...this will be a leg burner if going this route.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds:

5 Russian Baby Makers

15 Jumping Jacks

20 Plank shoulder Taps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
10 DB Single Arm Sq Snatches (BB Sq Snatch, KB single arm OHS) (5 each side)

40 Double-Unders (Scale to 60 Single Unders or :30 Seconds of High Knees)

20 Burpees

40 Double-Unders

*Shooting for 5+ Rounds

B2: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
NO EQUIPMENT

20 "Odd-Object" Ground-to-Overhead

20 Lateral Hops over "Odd-Object"

20 Burpees

20 Lateral Hops over "Odd-Object"

C: Metcon (No Measure)

5 Minutes of Flutter Kicks

*Every break, complete 5 Pushups or 10 Curls either with Barbell or DB's (Scale to Knee Push Ups, or Incline Pushups on couch or bench)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

1 Minute Jog In Place

10 DB/KB/plate American Swings (eye level)

15 AbMat Sit-ups or Hollow Rocks

10 Good Mornings

10 Squats

B: Metcon (No Measure)

On the 5:00 x 6 Rounds:

10 Alt DB Single Arm Power C&J (BB power C&J)

400m Run (Approx. :45 Run one direction, :45 Run back)

100m Single DB Farmer Carry (BB back rack Carry)

Stimulus we are looking for:

*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 pace given work/rest. Goal is to be consistent for all intervals.

*The alt DB arm single power C&J will begin on the ground and between the legs

*The movement will move to the shoulder and then finish over head

*Record all 5 Interval times

B2: Metcon (No Measure)

NO EQUIPMENT
On the 5:00 x 6 Rounds:

15 Pushups

16 Walking Lunges (8 Per Leg)

400m Run or 15 Tuck Jumps

*If you have a backpack you can wear it to ADD load!

*If we can't get outside to run - Sub with 15 Tuck Jumps

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

6min AMRAP:

30 x Good mornings (Empty barbell or DB/KB at chest level)

15 x Bent over Rows

30 x Situps

Rest 3min

6min AMRAP:

30 x Floor press (Single Arm – alt every 5reps)

15 x Single DB/KB push-ups (one hand on – one hand on floor)

30 x Alt Vups/Knee ups

Rest 3min

6min AMRAP:

25 x Barbell reverse curls (empty) or DB Hammer curls

25 x Shoulder to Overhead (Empty barbell or single arm DB/KB)

30 x Low plank alt hip touches

Rest 3min

6min AMRAP:

25 x Burpee to plate or over DB/KB

30 x Mountain climbers

25 x Russian twist (W/plate, DB, KB or without)

Rest 3min

6min AMRAP:

20 x High Plank – Shoulder taps

30 x Ankle touches

40 x Bicycles