03Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
5 Inchworms
:30 Second Hollow Hold
:30 Handstand Hold or inverted on box/chair
:30 superman Hold
5 Air Squats (with 3 second pause at the bottom)
B: Metcon (No Measure)
AMRAP 20
5 Strict Pull-Ups (Sub 5 Single Arm DB/KB Rows or Barbell Rows or table rows)
10 Pushups (Can sub on knees if needed)
15 Jump Air Squats
30 Alt Step ups Box/chair/step/something
02Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
15 Knuckle Drags (sub good mornings)
15 Glute Bridges
15 Air Squats or :20 Squat Hold
B: Metcon (No Measure)
With a running clock
A. On the 0:00…
3 Rounds:
20 Alt Jumping Lunges (10 Per Leg)
20 Single Arm Hang DB Snatches
(no equipment Odd-Object Ground-to-Overhead)
On the 7:00…
3 Rounds:
20 Alt Jumping Lunges (10 per Leg)
20 DB Single Arm Power Cleans
(no equipment Odd-Object Odd- Object Step-Ups)
On the 14:00…
3 Rounds:
20 Alt Jumping Lunges (10 per Leg)
20 DB Singe Arm Dumbbell Thrusters
(no equipment Odd-Object thruster)
*If you complete the 3 rounds in less then 7 minutes, please rest the remainder of the time
*On each of the 3 dumbbell movements, please alternate hands every 5 reps
Dumbbell - Rx would be 50/35 or whatever DB or KB you have.
01Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
EMOM 12
3 Rounds
Minute 1: :30 Jump Rope or Jumping Jacks
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Alt Step Back Lunges
Minute 4: :30 Active Dive-bombers
B: Metcon (Time)
5 Rounds For Time:
80 Double-Unders (Scale to 120 singles, Mountain Climbers R/L=2, DB Hop Overs Over/Back=2, 80 Jumping Jacks or about 1 min on Cardio Machine if you have)
40 Sit-Ups
20 DB man makers (push up, row R, row L, sq clean thruster) (no equipment Odd-Object Odd- Object push up, slide R, slide L, sq clean thruster
10 Reverse Burpees
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