HomeGrown AthletX - Functional Fitness

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B: Warm-up (No Measure)

3 Rounds
12 Cossack Squats

24 Lunges*

12 Frog Hops

*1st round Step Reverse Alt Lunges, 2nd round Step Forward Alt Lunges, 3rd round Jumping Alt Lunges

B: Back Squat (Pausing)

On the Minute x 10:

1 Pausing Back Squat*

Two Second Pause at:

1. Going Down at Parallel (2sec)

2. Absolute Bottom of Squat (2sec)

3. Going Up at Parallel (2sec)

*Build up if possible

C: Metcon (Time)

5 Rounds - 22min CAP
30 Double Unders (60 Singles or 60 line hops)

15 Thrusters (R+75/55, Rx 65/45)

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats

HomeGrown AthletX - Functional Fitness

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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 (Time)

50 Burpees

1 Mile Run

75 Power Snatches (R+95/65, Rx 75/55)

1 Mile Run

100m Walking Lunge (outside-end of the building and back)

C: Metcon (Time)

60 Supine bar Rows *

Every break, Run 250m**

AT HOME SUBS

*Renegade Rows or Bent over Rows

**18x10m Shuttle Runs, 18 Box Jumps, or 18 Tuck Jumps

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

Warm-up

Tabata DB/BB Floor Presses

Tabata Squat Hold

Tabata Supermans

B.: Metcon (No Measure)

Metcon

AMRAP 12 MINUTES

10 DB/BB Thrusters

10 DB/BB Ground to Overhead

10 Burpees

Rest 5 Minutes

Then

100 Jumping lunges

80 Sit-ups

60 Box jumps

40 DB/BB Strict Presses

20 DB/BB Front Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Hot Hops

:30s Slow Air Squats

:30s Push-up to Down Dog

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 25
400m Run*

4 Strict Pull Up (Row)

8 Alt DB Power Snatches

12 Alternating Pistols or Jumping Lunges

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

DB (R+50/35, Rx 40/25)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
Max Strict Pull-Ups (Sub Rows)

Every Minute on the Minute: 7 DB Pushups or Elevated push ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Jumping Jacks

:30s Split Jacks

:30s Knuckle Drags

:30s Hollow Hold

:30s Samson stretch

B: Metcon (5 Rounds for weight)

Squat Clean/Front Squat Ladder

Every 2:00

1 Squat Clean+4 Front Squats

2 Squat Cleans+3 Front Squats

3 Squat Cleans+2 Front Squats

4 Squat Cleans+1 Front Squat

5 Squat Cleans

60%-65% Squat Clean Max

Use a weight that’s challenging not to put down

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
100m Farmers Carry (if BB back rack)

20 Deadlifts

30 AbMat Sit-ups or 15 T2B

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

Double DB (R+50/35, Rx 40/25)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min KB BB DB Deadlifts (if single 30s Each Side)

1 Min Frog Hops

1 Min KB DB Single Russian Swings, or plate swings

1 Min Mountain Climbers

1 Min KB DB Push Press (if single 30s Each Side)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
10 Air Squats, 30 Double Unders, 200m Run*

20 Air Squats, 30 Double Unders, 200m Run

30 Air Squats, 30 Double Unders, 200m Run

40 Air Squats, 30 Double Unders, 200m Run

50 Air Squats, 30 Double Unders, 200m Run

…

Continue to Add (10) Squats Per Round

* Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps

**sub 30 DU for 60 Single unders or line hops

C: Metcon (Time)

3 Rounds
Sq Complex

7 Bottom Range Weighted Squats

7 Top Range Weighted Squats

7 Full Range Weighted Squats

Rest 1:30 between sets.

Start with a single DB or light wt, and go up.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

6 Frog Hops

6 Inchworms

6 KB DB Alt Snatches (light weight)

12 Alt Reverse Lunges (6 Each Side) (light weight)

B: Metcon (Time)

Cap 22 Min
30-20-10:

DB Alt Power Snatches

Push-ups

Directly Into…

10-20-30:

DB Alt Hang Clean and Jerks

Burpees

*** Suggested wt ***

Barbell (R+75/55, Rx 65/45)

One Db (R+50/35, Rx 40/25)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
1 Curl + 1 Strict Press (left arm, then right)

1 Curl + 2 Strict Presses (left arm, then right)

1 Curl + 3 Strict Presses (left arm, then right)

Continue to add (1) strict press.

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

B: Metcon (7 Rounds for reps)

On the 1:30 x 7 Sets:
2 Front Squat

4 Back Squats

Barbell Loaded at 63% 1RM Front Squat

*if you dont have extra wt. to build work on technique

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
50m Walking Lunge or 30m step lunges

200m DB Single Arm Farmers Carry or Front Rack Walk

30 AbMat Sit-ups

*** Suggested wt ***

Barbell (R+75/55, Rx 65/45)

One Db (R+50/35, Rx 40/25)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
10 DB KB BB Push Press

20 Alt Reverce Lunges

200m Run or 25 Jacks or Mt Climbers

B: Power Snatch

EMOM x 5 Sets

1 Rep, Building Across

*if you dont have extra wt. to build work on technique

C: Metcon (Time)

AMRAP 2

35 Double Unders (35 single unders, 35 line hopes)

5 Lateral DB Burpees

Max Plate Devil’s Press or DB Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 3

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

*the goal is 50 Devil’s Press or 15 min time cap

*The first three intervals last for 2 min, with the final lasting 3 min

*There is 2 min of rest between intervals

*After completing the DU and lateral DB burpees, you’ll complete as many Devil’s Press as your can with the remaining time

*Your workout will continue until you have finished 50 total Devil’s Press

*As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

*Record the total time (including rest) it takes to complete the 50 reps

*If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

*** Suggested wt ***

Plate (R+45/35, Rx35/25)

Double Db (R+50/35, Rx 40/25)

C: Metcon (Time)

AMRAP 2

35 Double Unders (35 single unders, 35 line hopes)

5 Lateral DB Burpees

Max Plate Devil’s Press or DB Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 3

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

*the goal is 50 Devil’s Press or 15 min time cap

*The first three intervals last for 2 min, with the final lasting 3 min

*There is 2 min of rest between intervals

*After completing the DU and lateral DB burpees, you’ll complete as many Devil’s Press as your can with the remaining time

*Your workout will continue until you have finished 50 total Devil’s Press

*As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

*Record the total time (including rest) it takes to complete the 50 reps

*If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

*** Suggested wt ***

Plate (R+45/35, Rx35/25)

Double Db (R+50/35, Rx 40/25)

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 7
7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Banded Pull-Aparts

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
100m Run or 25 Jumping Jacks

10 Air Squats

5 Burpees

B: Metcon (Time)

21-18-15-12-9-6-3:

Front Squats

200m Run (Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps)

18:00 Time Cap

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

Double Db (R+45/25, Rx 35/15)

C: Metcon (No Measure)

10:00 Cap
50 V Ups

1:30 Hollow Hold

50 V Ups