Workout of the day

HomeGrown CrossFit - CrossFit

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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

HomeGrown CrossFit - CrossFit

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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

HomeGrown CrossFit - CrossFit

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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

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

Home FIT
AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swing

A2: Metcon (AMRAP - Rounds and Reps)

NO EQUIPMENT
AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridge

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

Home FIT
AMRAP 8:

2 Single DB Reverse Lunges

20 Double-Unders (40 singles)

4 Single DB Reverse Lunges

20 Double-Unders

6 Single DB Reverse Lunges

20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 8:

2 Single DB Power Snatches

20 Double-Unders (40 singles)

4 Single DB Power Snatches

20 Double-Unders

6 Single DB Power Snatches

20 Double-Unders

Continue to add (2) power snatches per round

A2: Metcon (AMRAP - Rounds and Reps)

NO EQUIPMENT
AMRAP 8:

2 Odd-Object Reverse Lunges

20 Double-Taps

4 Odd-Object Reverse Lunges

20 Double-Taps

6 Odd-Object Reverse Lunges

20 Double-Taps

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 8:

2 Odd-Object Ground to Overhead

20 Double-Taps

4 Odd-Object Ground to Overhead

20 Double-Taps

6 Odd-Object Ground to Overhead

20 Double-Taps

Continue to add (2) Odd-Object Ground to Overhead per round

HomeGrown CrossFit - CrossFit

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A: Front Squat (7 sets of 1)

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

*These percentages are based on your 1RM Front Squat

*This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

*The 5 pauses take place for 2sec each at the following locations:

Quarter Squat, Parallel, Below Parallel, Parallel and Quarter Squat

Record heaviest set of 1

B: Metcon (5 Rounds for reps)

5 Rounds
AMRAP 4:

12 Sledgehammer Strikes (R+&Rx 16/8)

12 Burpee Box Jumps (R+24/20, Rx20/16″)

Max 10 Meter Shuttle Runs

**We want at least a minute-ish for the shuttle runs. So we will cap the at the 3 min mark to finish Sledgehammer/burpee box jumps

*Rest 1 Minutes Between Rounds

B2: Metcon (Time)

A) On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run

A2) NO EQUIPMENT

"Death by Burpee"

On the Minute for AFAP (as fast as possible)

"X" Burpees

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as far as possible.

B) TABATA

20sec on 10sec off 8 Rounds

flutter kicks

then

Hollow Rock or Hold

then

Front Plank to Pushup Plank

C) FRIDAY CHALLENGE

Max DU in the day or

Max Single the day

NO EQUIPMENT

Max jumping Jacks in a day

enjoy!!!