HomeGrown CrossFit - CrossFit

View Public Whiteboard

A. : Metcon (No Measure)

30-20-10

Mountain Climbers

Air Squats

Shoulder Taps

B.: Metcon (No Measure)

B. 3 Rounds

10 Plate/DB/KB Front Raises

10 Pike push-ups or Strict HSPU

10 Cossack Squats (5 each side)

10 Single-leg glute bridges (10 each side)

C.: Metcon (No Measure)

METCON :: AMRAP 20 MIN

2-2-2/4-4-4/6-6-6/8–8-8/ ……/16-16-16/… keep going up by 2 reps each round.

DB/KB/BB Hang Power Snatch

DB/KB/BB Overhead Squats

V-ups

HomeGrown CrossFit - CrossFit

View Public Whiteboard

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)

On the 0:00

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

On the 10: 100 Burpees

On the 20: 1 Mile Run

*Set a 9 minute time cap for each of the first 2 segments (Mile Run and 100 Burpees). Want a little bit of rest to keep the intensity for the next 10 min

C: Metcon (No Measure)

Alternating On the Minute x 4 Rounds:
Minute 1:

20 Sit-Ups (Butterfly feet)

Minute 2:

10 Overhead Tricep Extensions

10 Close Grip Push-ups

Max Dumbbell floor Press (If only 1 KB DB do all on one side for first round, then all on other for next)

*10 Tricep Extensions + 10 Close Grip Push-ups + Max Floor Press

After finishing the first 20 reps for the upper body minute, you'll complete as many bench presses with remaining time.

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

6 Minutes for quality
20 Single Unders or line hopes

5 Push-up to Down Dog

20 Single Unders

10 Slow Wall Squat

B: Metcon (Time)

30-20-10:

Power Cleans (if one KB DB half reps on Right, Half reps on Left)

50 Double Unders After Each Round (Sub 50 Line Hopes, 25 Over and Back DB Hops or 100 Single Unders)

Directly Into...

30-20-10:

Front Squats

50 Double Unders After Each Round

C: Metcon (Time)

8 Minute Cap
100 Jump split alt lunges

On the Minute (Starting at 0:00):

5 Thrusters (if one KB DB Switch sides each min

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
:30s Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

Then,

Performed With Light wt:

10 Front Squats

10 Romanian Deadlifts

10 Russian Swings

10 Strict Press

10 front Squats

B: Metcon (4 Rounds for time)

On the 5:00 x 2 Rounds:

21 Over-and-Back DB Hops (Sub 42 line hops)

12 Single Arm KB DB Thrusters (6 per side) (BB thrusters)

21 Over-and-Back DB Hops

6 Single Arm KB DB Clean & Jerks (BB C&J)

21 Over-and-Back DB Hops

6 Single Arm KB DB Devils Press (BB ground to OH)

On the 5:00 x 2 Rounds:

21 Over-and-Back DB Hops

6 Single Arm KB DB Devils Press

21 Over-and-Back DB Hops

6 Single Arm DB Clean & Jerks

21 Over-and-Back DB Hops

12 Single Arm DB Thrusters

*A new round starts every 5 min in this interval workout (0-5-10-15)

**We're looking for these rounds to take 4 min or less to complete so you have at least 1 min to recover

C: Metcon (No Measure)

4 Rounds:
:40s Flutter Kicks

:20s Rest

:40s Hollow Rocks

:20s Rest

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

6 Rounds
100m Run (Sub 30 jumping jacks)

10 Romanian Deadlifts

20 Bent Over Rows

B: Metcon (Time)

5 Rounds: (20 min cap)
400m Run (Sub 80 Mt Climbers or 40 Box Jumps/step ups)

21 KB Plate DB Swings

9 Strict Pull-ups (Sub 9 KB DB Rows per side)

C: Metcon (No Measure)

3 Rounds
9 Single Legged Deadlifts (Left)

9 Single Legged Deadlifts (Right)

15 Stiff-Legged Sumo Deadlifts

21 Weighted Glute Bridges

*can be done with KB BB or DB

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
:30s Mt Climbers

:30s Samson

:30s Push-up to Down Dog

:30s Slow Air Squats

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
20 KB DB Alt Power Snatches (or BB Power snatch)

40 Box Jumps (40 step ups, 80 Over and Back DB Hop or line hops)

20 KB DB OH Reverse alt step Lunges (Switch arms at the 10 rep mark and continue to alt legs each rep)

40 Box Jumps

*Goal 3+rounds

C: Metcon (5 Rounds for reps)

On the Minute for 5 min:
6 Hand Release Push-ups

then max strict press (Single Arm KB DB Strict Presses switch arms every 5 reps)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A. : Warm-up (No Measure)

3 Rounds

20 Reverse Lunges (10 each side)

20 Thoracic Rotations (10 each side)

20 Shoulder Taps

40 Jumping Jacks

then ...

3 Rounds

40 -Sec Squat Hold

40 Flutter Kicks

10 DB/KB Single arm Arnold Press (10 each arm) (BB Strict Press)

B.: Metcon (No Measure)

For Time:

1000 m Run

100 Power Cleans

80 Step-ups

60 Ground to overhead

40 Weighted Sit ups

20 KB/DB or Plate Swings

HomeGrown CrossFit - CrossFit

View Public Whiteboard

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: Warm-up (No Measure)

KB BB DB Warm-up
:30s each (:15s each side if one KB DB)

Deadlift

Hang Power Clean

Front Squat

Strict Press

C: Metcon (Time)

20min CAP
10-9-8-7-6-5-4-3-2-1:

Clusters (sq clean thruster)

200m Run (Sub 20x10 Shuttle Runs or 50 Mt Climbers -R/L=2)

D: Metcon (Time)

3 Rounds
50' Overhead Walking Lunges or 15 Alt Step Forward Lunges (if single object R arm)

15 Deadlifts (if single object R arm)

50' Overhead Walking Lunge (if single object L arm)

15 Deadlifts (if single object L arm)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

8 Rounds
:20s Spiderman

:10s Mt Climbers

Then

8 Rounds

:20s Single Unders, or Jumping Jacks

:10s Air Squats

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
(Goal 8-12 rounds)

10 Burpees

25 Double Unders (Subs - 40 Single Unders, 25 Double Taps, or 50 Line Hops

C: Metcon (AMRAP - Reps)

AMRAP 6
Max Reps Strict Presses

On the Minute: 10 Sit-Ups

*Within the 6min window, complete as many strict presses as possible

*You can use one DB or KB and alternate hands as you see fit, but recommend changing every 5-10 reps

*You can also use two DB or BB but should be light enough that you can do 10+ reps unbroken

*The sit-ups will be at the (0-1-2-3-4-5) min mark

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
:30s Single Unders or DU

:30s Samson (each side)

:30s Slow Air Squats

B: Warm-up (No Measure)

KB BB DB Warm Up
10 Deadlifts (if one object 5 each side)

10 Hang Power Clean + Strict Press

10 Front Squats

10 Front Rack Step Back Alt Lunges

C: Metcon (5 Rounds for reps)

5 Rounds x AMRAP 3:
60 DU (Subs- 60 Over and Back DB Hops or 60 Line Hops)

20 Jump split alt Lunges (Subs - Regular Lunges, Jumping Air Squats or Air Squats)

Max Rounds "Macho Man"

*3min on and 1min off in these quick interval pieces

*After working through the DU and jumping lunges, you'll complete max rounds of "Macho Man" until the 3-min mark

D: Metcon (No Measure)

3 Rounds
9 Tempo Bent Over Rows (3sec down, up fast)

21 Banded Good Mornings (No Band you can hold BB KB DB across chest or back)

9 Tempo Bent Over Rows

21 Banded Pull Apart (No Band - do Good Mornings again)