HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

1 Minute Jog In Place

10 DB/KB/plate American Swings (eye level)

15 AbMat Sit-ups or Hollow Rocks

10 Good Mornings

10 Squats

B: Metcon (No Measure)

On the 5:00 x 6 Rounds:

10 Alt DB Single Arm Power C&J (BB power C&J)

400m Run (Approx. :45 Run one direction, :45 Run back)

100m Single DB Farmer Carry (BB back rack Carry)

Stimulus we are looking for:

*6 intervals total, starting every 5:00

*Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

*Aim is to push our pace given work/rest. Goal is to be consistent for all intervals.

*The alt DB arm single power C&J will begin on the ground and between the legs

*The movement will move to the shoulder and then finish over head

*Record all 5 Interval times

B2: Metcon (No Measure)

NO EQUIPMENT
On the 5:00 x 6 Rounds:

15 Pushups

16 Walking Lunges (8 Per Leg)

400m Run or 15 Tuck Jumps

*If you have a backpack you can wear it to ADD load!

*If we can't get outside to run - Sub with 15 Tuck Jumps

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

6min AMRAP:

30 x Good mornings (Empty barbell or DB/KB at chest level)

15 x Bent over Rows

30 x Situps

Rest 3min

6min AMRAP:

30 x Floor press (Single Arm – alt every 5reps)

15 x Single DB/KB push-ups (one hand on – one hand on floor)

30 x Alt Vups/Knee ups

Rest 3min

6min AMRAP:

25 x Barbell reverse curls (empty) or DB Hammer curls

25 x Shoulder to Overhead (Empty barbell or single arm DB/KB)

30 x Low plank alt hip touches

Rest 3min

6min AMRAP:

25 x Burpee to plate or over DB/KB

30 x Mountain climbers

25 x Russian twist (W/plate, DB, KB or without)

Rest 3min

6min AMRAP:

20 x High Plank – Shoulder taps

30 x Ankle touches

40 x Bicycles

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

#SupportYourLocalBox Fundraiser:

OPEN WOD 1:

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

W 35 lb / M 50 lb.

B. : Metcon (No Measure)

For Time:

50 Burpees

75 Double unders or 150 Singles or 100 Jumping Jacks

100 KB/DB Swings or Push Jerks

75 Double unders or 150 Singles or 100 Jumping Jacks

50 Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Inchworms

:30 Second Hollow Hold

:30 Handstand Hold or inverted on box/chair

:30 superman Hold

5 Air Squats (with 3 second pause at the bottom)

B: Metcon (No Measure)

AMRAP 20
5 Strict Pull-Ups (Sub 5 Single Arm DB/KB Rows or Barbell Rows or table rows)

10 Pushups (Can sub on knees if needed)

15 Jump Air Squats

30 Alt Step ups Box/chair/step/something

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
15 Knuckle Drags (sub good mornings)

15 Glute Bridges

15 Air Squats or :20 Squat Hold

B: Metcon (No Measure)

With a running clock
A. On the 0:00…

3 Rounds:

20 Alt Jumping Lunges (10 Per Leg)

20 Single Arm Hang DB Snatches

(no equipment Odd-Object Ground-to-Overhead)

*If you complete the 3 rounds in less then 7 minutes, please rest the remainder of the time

*On each of the 3 dumbbell movements, please alternate hands every 5 reps

Dumbbell - Rx would be 50/35 or whatever DB or KB you have.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

EMOM 12
3 Rounds

Minute 1: :30 Jump Rope or Jumping Jacks

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Alt Step Back Lunges

Minute 4: :30 Active Dive-bombers

B: Metcon (Time)

5 Rounds For Time:
80 Double-Unders (Scale to 120 singles, Mountain Climbers R/L=2, DB Hop Overs Over/Back=2, 80 Jumping Jacks or about 1 min on Cardio Machine if you have)

40 Sit-Ups

20 DB man makers (push up, row R, row L, sq clean thruster) (no equipment Odd-Object Odd- Object push up, slide R, slide L, sq clean thruster

10 Reverse Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

:40s Weighted Hollow Hold, 20s Rest

:40s Romanian Deadlifts, :20s Rest

:40s Single Arm OHS Hold (L), :20s Rest

:40s Single Arm OHS Hold (R), :20s Rest

*Completed with a dumbbell or Odd-Object.

B: Metcon (No Measure)

Ascending Ladder for 20:00:

3 DB Single Arm Bent Over Row (R side)

3 DB Single Arm DB Squat Cleans

3 DB Facing Burpees

6 DB Single Arm Bent Over Row (L side)

6 DB Single Arm DB Squat Cleans

6 DB Facing Burpees

*Continue adding 3 reps to each movement

*Athlete's determine when to alternate hands on single arm cleans.

**And Yes...you are going to get really good and learn to LOVE BURPEES in the next few weeks!!

IF NO EQUIPMENT:

Ascending Ladder for 20:00:

2 Odd-Object to Shoulder *Get creative

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

TABATA
1) Single Arm Plank - Can be done on hand or elbow. Ex: Right Side for 20 sec, 10 sec Rest, Left Side for 20sec, 10 sec Rest, Right Side for 20 sec..etc

2) Glute Bridges

3) Plank - Alternate each :20 interval between regular plank and plank shoulder taps

4) Flutter Kicks

5) Alt V-ups

6) shoulder to overhead DB,KB, BB, Odd-Object

*We'll work through all 8 tabata rounds of a movement before moving on to the next movement.

*A tabata is :20 Seconds of work :10 of rest

*You'll spend 4 Minutes at each station (8 rounds)

*Total workout time is 24 Minutes

*As always..feel free to modify or spice it up. Contact us with questions.

B: Warm-up (No Measure)

MOBILITY
1. Couch Stretch: 2 Minutes Each Side

2. Pike Stretch: 2 Minutes video

3. Child’s Pose: 1 Minute

4. Pigeon Pose: 2 Minutes Each Side

C: Warm-up (No Measure)

15-20 Minute cool down walk in the sun

HomeGrown CrossFit - CrossFit

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Workout - HOME

A): Metcon (No Measure)

3 ROUNDS

7 inchworms

10 Bulgarian split squats (use a chair to support your leg) ( each leg)

10 scapular push-ups

20 Mountain climbers

100 D.U / 200 Singles or 80 Jumping jacks

Optional Finisher

B): Metcon (Time)

For time:

50 Alternating V-ups

50 Jumping lunges

50 pistols or 60 air squats

400 m Run

50 Alternating V-ups

50 jumping lunges

50 pistols or 60 air squats

Saturday challenge:

Join us on the HGX bingo challenge and tag us ! We will repost it

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Home FIT
Accumulate 20min of Wall Sits 45#/25# weight

Everytime you break, 5 burpees

35min time cap

A2: Metcon (Time)

NO EQUIPMENT
Accumulate 20min of Wall Sits

Everytime you break, 5 burpees

35min time cap

B: Metcon (Time)

1-2-3…10-9-8…3-2-1

In outs

Push ups

C: Metcon (Time)

FRIDAY CHALLENGE
For time Run 1 mile every 400m 20 jump split lunges