HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds - :30s each movement
Front Plank

Glute Bridge

Air Squats

Glute Bridge Walkouts

Inchworm to Push-up

Single Leg Glute Bridge (Each Side)

B: Metcon (Time)

30 Single DB Deadlifts

30 Single DB Front Squats

30 Single DB Hang Squat Cleans

30 Single DB Power Snatches

30 Single DB Overhead Squats

30 Single DB Swings (Plate swings)

*On the Minute: 5 Burpees

**the wt needs to be something light you can move. if single object 15 each side

C: Metcon (No Measure)

3 Rounds
:30s Max DB Row Left (if BB 1 min rows)

:30s Max DB Row Right

:30s Max Push-ups

:30s Max Double DB RDL (Use single DB across chest if only one DB)

:30s Max Push-ups

Rest 1 min Between Sets

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s of each movement
Single Unders or Jumping Jacks

Cossack Squat

Spidermans

Single Unders or Jumping Jacks

Slow Air Squats

Mountain Climbers

Single Unders or Jumping Jacks

Air Squats

Frog Hops

Single Unders of Jumping Jacks

Goblet Squats (light wt)

Slow Burpees

B: Metcon (3 Rounds for reps)

5 min on and 2 min off in today's fast paced intervals

*With rest built in, we're looking to bring the effort with each round

*After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral DB Burpees and a DB movement

*Subs for Double Unders:

200 Single Unders

100 Line Hops

50 Over and Back DB Hops

75 Plate Hops

100 Double Taps

C: Metcon (No Measure)

4 Rounds
:30s Max Single DB Overhead Triceps Extensions

:30s Max DB Swings

:30s DB Curl

Rest 1 min Between Sets

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
30s Samson stretch (:15s each side)

:30s Pigeon Pose (:15s each side)

:30s Divebombers

:30s DB RDL (or 15 Seconds Right Side Single KB DB and then 15 Seconds Left Side Single KB DB)

B: Metcon (No Measure)

16 Rounds
:20s DL (or Single KB DB DL Alt Arms Every Round)

:10s Rest

:20s AbMat Sit-ups

:10s Rest

C: Metcon (No Measure)

4 Rounds
15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1 min Between Sets

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Alt Cossack Squats

:30s Push-up to Down Dog

:30s Glute Bridges

Directly Into…

3 Rounds

:30s Air Squats

:30s Mt Climbers

:30s Glute Bridge Walkouts

B: Metcon (5 Rounds for reps)

5 Rounds
AMRAP 3:

6 Alt DB Power Snatches (3 Per Side)

6 Push-ups

9 Air Squats

Rest 1 min Between Rounds

"CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief"

*You'll move quickly for 3 min and rest for 1 in this interval piece

*The way the workout is written allows for a high intensity to be maintained

*There is built in rest

*The reps are small

*The movements patterns do not interfere with each other

*Use weights and variations that allow you to complete at least 3- 4 rounds within each AMRAP (1 Round Every :45s)

*Every Round always starts a the beginning

*Record total reps for all 5 intervals

C: Metcon (No Measure)

4 Rounds
:30s Max DB Rows Left Side (BB 1min Rows)

:30s Max DB Rows Right Side

:30s Rest

:30s Max DB RDL Left Side (BB 1min RDL)

:30s Max DB RDL Right Side

:30s Rest

HomeGrown CrossFit - CrossFit

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A. : Warm-up (No Measure)

Warm up

8 Min AMRAP

20 Sit-ups

10 Squats

5 Inch worms

B. : Metcon (No Measure)

0:00 - 5:00

500 m Run (sub 35 tuck jumps or 300 Single Unders)

30 DB/BB/KB Power Cleans

5:00 - 10:00

500 m Run

30 American KBS (DB or Plate)

10:00-15:00

100 Knee across mountain climbers

50 DB/BB/ KB Front Squats

15:00-20:00

100 Knee across mountain climbers

50 DB/BB/ KB Push Jerks

C. : Metcon (No Measure)

EMOM x 10

50 Russian Twist

50 Flutter kicks

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

7 min for quality
Performed with Light wt.

100m Run (5 x 10m Shuttle Run)

20 Single DB Rows (10 Each Side)

20 Single DB Strict Press (10 Each Side)

20 Single DB Deadlifts (10 Each Side)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20: (Goal 7-10 Rounds)
200m Run (Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps)

10 V-ups

10 Single DB Push Presses (5 Per Side/switch)(BB 10 push press)

20 Single DB Deadlifts (10 per Side)(BB 20 DL)

C: Metcon (No Measure)

Accumulate 3 Min in a Wt Hollow Hold

Every Break: :30s Arch Hold

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s each

Single Unders (Sub Jumping Jacks)

Spidermans

Single Unders

Samson

Single Unders

Mt Climbers

Single Unders

Reverse Lunges

Single Unders

Frog Hops

Single Unders

Slow Burpees

B: Metcon (Time)

3 Rounds
40 Single DB Alt Rev Step Lunges *Hold DB at chest (BB front rack alt rev lunges)

30 Single DB Alt Power Snatches

20 Burpees

*On the Minute: 20 Over DB Hop (over =1 back=2)

C: Metcon (Time)

50 "Child Makers"

1 "Child Maker":

1 Push-up

1 DB Row (Left)

1 DB Row (Right)

1 DB Deadlift

*If you have only a single DB or KB, complete a regular push-up, and the remainder as written above

*if BB 1 push up (on ground or BB)

2 Pendlay rows

1 DL

*If you do not have any weights, complete:

1 Push-up Plank (Start in Plank, Then go down to elbow, then elbow, then back up to plank)

1 Push-up

1 Burpee

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30sec Samson Stretch (15s Each side)

10 Air Squats

10 Alt Cossack Squats

10 Glute Bridges

10 Bound Jumps

()

C: Metcon (No Measure)

8 Rounds
:20s Max Sit-ups

:10s Hollow Hold

:20s Max Glute Bridges

:10s Glute Bridge Hold

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

6 minutes for quality
3 Inchworms

6 Russian Baby Makers

12 DB Deadlifts (6 per arm)

24 Mt climbers

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
5 Strict HSPU (KB BB DB strict shoulder press)

10 Box Jumps

20 DB Power Cleans (or 20 KB swings or BB power cleans)

*Goal 3-5 Rounds

C: Metcon (6 Rounds for reps)

On the 1:30 x 6 Sets:
Bulgarian Split Squat Complex

*Sets begin every 90 sec

*Start Times: 0:00-1:30-3:00-4:30-6:00-7:30

*One set is considered to be the weighted complex + the unweighted complex (42 total reps)

*Alt legs after every set for a total of 3 each side

*It is your choice on loading for the weighted portion

*Choose a weight that you are able to complete unbroken each set - opting for speed over weight

Complex Demo:

1 Bulgarian Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats

HomeGrown CrossFit - CrossFit

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A: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
WHO IS MURPH

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. "Murph" is in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

OPTION #1

Recruit (Beginners): 0-6 months of CrossFitt or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run (Sub 40 Box Jumps or 40 Squat Jumps)

25 KB BB DB Bent over Rows

50 Push-ups

100 Squats

500m Run

Partition the rows, push-ups, and squats as needed. Start and finish with the 500m run.

OPTION #2

Petty Officer (Intermediate): 6-12 months of CrossFitt or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run (Sub 80 Box Jumps or 80 Squat Jumps)

50 Pull-ups (DB Renegade Rows BB Pendlay Rows)

100 Push-ups

200 Squats

1000m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

OPTION #3

Master Chief (Elite): 1+ years of CrossFitt or other high intensity workout regimen on a consistent basis.

Murph Master Chief

For time:

1 mile Run (Sub 100 Box Jumps or 100 Squat Jumps)

100 Pull-ups (DB Renegade Rows BB Pendlay Rows)

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.