Workout of the day

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23
Mar

HomeGrown CrossFit - CrossFit

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A: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 chin-over-bar pull-ups

6 thrusters 65/45 lb

6 chin-over-bar pull-ups

9 thrusters 65/45 lb

9 chin-over-bar pull-ups

12 thrusters 65/45 lb

12 chin-over-bar pull-ups

15 thrusters 65/45 lb

15 chin-over-bar pull-ups

18 thrusters 65/45 lb

18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35lb

3 perform jumping chin-over-bar pull-ups

6 thrusters 45/35lb

6 perform jumping chin-over-bar pull-ups

9 thrusters 45/35lb

9 perform jumping chin-over-bar pull-ups

12 thrusters 45/35lb

12 perform jumping chin-over-bar pull-ups

15 thrusters 45/35lb

15 perform jumping chin-over-bar pull-ups

18 thrusters 45/35lb

18 perform jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

22
Mar

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Rounds For Quality:

50 Hollow Rocks

50 Arch Ups

10 GHD Hip Extension

10 Glute Ham Raise

B: Metcon (4 Rounds for time)

E5MOM x 4

20/15 Calorie Row

250m Run

15/12 Calorie Bike

* Record times for each round

21
Mar

HomeGrown CrossFit - CrossFit

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A1: Push Press

Push Press 5×3

*Stay in the 70-80% range

A2: Metcon (No Measure)

Toes to Bar 5x 7-10

B: Metcon (Time)

1 Mile Run

35 Wall Ball (R+20/14, Rx 16/12)

35 Box Jump Overs (R+24/20, Rx20/16″)

20
Mar

HomeGrown CrossFit - CrossFit

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A: Metcon (8 Rounds for time)

E4MOM x 8

4 DB Thruster (R+50/35, Rx 45/25)

4 C2B Pullups

35 Double Unders

*Add 1 Thruster and 1 C2B Pullups each round if possible

B: Metcon (Time)

25-20-15-10-5

Calorie Assault Bike or Rower

GHD Situps or V-up

19
Mar

HomeGrown CrossFit - CrossFit

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A1: Hang Power Snatch

Hang Power Snatch 7×2

*pick a working wt at stay for all sets

A2: Metcon (No Measure)

5x (1-2 Strict Ring Muscle Ups + 2-3 Kipping Ring Muscle Ups)

(SUB 1-2 Strict Pull Ups + 2-3 Kipping Pull Ups)

B: Metcon (Time)

4 Rounds

250m Run

15 KB Swings (R+70/53, Rx 53/44)

10 Burpee

17
Mar

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

As a team of 2…For Time:

1 Mile Run

45 Clean and Jerks (R+115/75, Rx 95/65)

800m Run

30 Clean and Jerks (R+135/95, Rx 115/75)

400m Run

15 Clean and Jerks (R+185/125, Rx155/105)

It's not going to be easy, it's going to be worth it.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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