HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Running Line Drills

Over the Hurdle

Knee to Chest

Cradle Stretch

quad stretch

Walking Samson

Lunge & Twist (Over Front Leg)

arm circles with a toe touch

High Knees

Butt Kickers

Side Shuffles

B: Metcon (Time)

12 Rounds

400m Run (Sub 30 step ups) *Scale to 200m if need.

9 Burpees

21 Air Squats

*Going longer in today's running (3miles or 4800m)

*This workout will likely last 30+ minutes

**In order to achieve the right stimulus, let's cap this workout at 40 min

C: Metcon (No Measure)

50-40-30-20-10:

Hollow Rocks *If hollow rock is to challenging - accumulate equal seconds in a hollow hold

After Each Set:

20 DB Alt Renegade Rows video (BB Pendlay rows)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Minutes for quality
5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders (Sub Jumping Jacks)

B: Metcon (Time)

Cap 20 Min
50 KB DB Alt Sq Cleans (BB sq cleans)

100 Double Unders (Sub 200 single unders or 100 line hops)

50 Hand Release Push-ups (Sub Knee Pushups or 75 Plank Taps)

100 Double Unders

50 KB DB Alt Sq Cleans

C: Metcon (No Measure)

Alt On the min x 10:
1st min: max Bulgarian Split Squats (Tempo 4s down, up fast)(Left)

2nd min: max Bulgarian Split Squats (Tempo 4s down, up fast

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Slow Air Squats

:30s Spiderman

:30s Down Dog with calf stretch

3 Rounds

:30s Jumping Jacks

:30s Squat Jumps

:30s Mt Climbers

B: Metcon (Time)

On the min For 12min
6 KB DB Thrusters (hold both heads of DB or single arm thrusters each arm (BB thrusters)

6 KB DB Alt Power Snatches (BB power snatch)

6 Burpees

* If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

OR

* Complete 12 Rounds for time.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8
max Strict HSPU or KB BB DB Press

every minute, complete 10 lemon squeezers

*start with lemon squeezers

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 minute each

Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold

1 Round

3 Strict Pull-ups (DB KB BB bent over rows)

6 Push-ups

12 Sit-ups

24 Step Back Alt Lunges

B: Metcon (3 Rounds for time)

3 Rounds
10 Strict Pull-ups (Sub BB DB KB Bent over Rows )

20 Push-ups

30 Sit-ups

40 Jumping Alt Lunges (Scale to no jump if needed)

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 2 Minutes Between Rounds

*With a fair amount of rest built in and little interference between consecutive movements, the goal is to work quickly through each round

C: Metcon (No Measure)

Tabata Front Squats
*Hold 2 DB, Single DB, BB or OO in the front rack position for these squatting intervals

8 Rounds:

20 Second Work

10 Seconds Rest

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jacks

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
200m Run (Sub 30 Mt Climbers, 30 Squat Jumps or 20 x 10m Sprints)

14 KB DB Alt Power Clean & Jerks (BB Power C&J)

40 Double Unders (Sub 40 Lateral Line Hops - over/back is 1)

*Looking for 5 plus rounds

C: Metcon (No Measure)

21-18-15-12-9:

seated leg lifts

bench dips (chair, box, step)

HomeGrown CrossFit - CrossFit

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A.: Metcon (No Measure)

Every 3 Min x 2 Rounds

Min 0-3 :: 150 Double Unders / Sub 300 Singles or 150 Line Hops -Over and Back = 1 Rep

Min 3-6 :: 30 Reverse Burpees

Min 6-9 :: 30 DB/KB/BB Push Presses

Min 9-12 :: 30 DB/ KB/BB OH Squats

Min 12-15 :: 30 Alt Single arm devil Press (if you have a BB 15 Snatches + 10 Burpees)

Min 15-18 :: 500 m Run ( Sub - 35 Step ups)

Min 18-21 Rest

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
400m Easy Jog (Sub :90s of Jacks or High Knees)

2 Rounds:

:30s Spidermans

:30s Samson Video

:30s Inchworm to Push-ups

3 Rounds:

10 Mt Climbers

10 Deadlifts

10 Alt Reverse Lunges

B: Metcon (Time)

1 Round (35min Cap)
50 Burpees

1 Mile Run (Sub 75 box jumps if desired)

75 DB Alt Power Snatches (Sub KB Swings or BB power snatch)

1 Mile Run

100 Alt Reverse Lunges

C: Metcon (No Measure)

Tabata Side Planks
8 Rounds:

:20s On

:10s Rest

*Complete All 8 Rounds on Right Side Before Switching to Left

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A: Warm-up (No Measure)

1 Round
1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds:

2 Strict Pull-ups or DB/KB Rows per side

4 Push-ups

8 Air Squats

B: Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Rx+ Wear a weight vest for the first 10 minutes if you have one

*If you don't have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice.

AMRAP 20:

9 Push-ups

16 DB/KB Rows (8 each side)

21 Air Squats

*Rx+ Wear a weight vest for the first 10 minutes if you have one

*If you don't have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice.

C: Metcon (3 Rounds for reps)

3 Sets For Max Reps
Single Arm Kneeling Arnold Strict Press (Each Side)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds

:30s Single Unders or jumping jacks

:30s Slow Air Squats

:30s Push-up to Down Dog

B: Metcon (AMRAP - Reps)

AMRAP 15:

1 KB BB OO DB Hang Squat Clean

1 KB BB OO DB Thruster

30 Double Unders (Scale to 30 Singles, 30 Jumping Jacks or High Knees or *Added a new sub for double unders - 30 Hot Hops (each foot tap counts as a rep)

2 DB Hang Squat Cleans

2 DB Thrusters

30 Double Unders

3 DB Hang Squat Cleans

3 DB Thrusters

30 Double Unders

*Continue to Add (1) Rep to the Movements Per Round

C: Metcon (No Measure)

3 Rounds:

10 Single KB DB Floor Press R

10 Single KB DB Floor Press L (BB 10 Floor press )

:20s KB BB OO DB Hold at Extension R (*Isometric hold with the wt at the locked out top position of the floor press)

:20s DB Hold at Extension L

:20s Max Push-ups

Rest 1 min

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A: Warm-up (No Measure)

3 Rounds
15 Double Unders (Single Unders)

15 Glute Bridges

15 Air Squats

10 Single Arm KB DB Squat Clean, BB OO Sq Clean

10 Single Arm KB DB Strict Press (Each Side), BB OO strict press

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
2 Single KB DB Power Cleans (Alt Sides), BB OO power clean

2 Single KB BB OO DB Thruster

30 DU (Sub 45 Singles or 30 Line Hops -Over and Back = 1 Rep)

4 Single KB DB Power Cleans

4 Single KB DB Goblet Thruster

30 DB

6 Single KB DB Power Cleans

6 Single KB BB DB Thruster

30 DU

…

Continue to Add (2) Reps to Movements Per Round

C: Metcon (No Measure)

5 Rounds
1 Squat Complex

Rest :30s between

1 Squat Complex

5 Weighted Bottom Range Squats

5 Weighted Full Range Squats

5 Weighted Full Range Jumping Squats

5 Unweighted Max Height Jumping Squats

D: Metcon (No Measure)

20 Slow Cossack Squats (3sec count)(10 per side)