HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30sec Samson Stretch Each side

10 Air Squats

10 Alt Cossack Squats

10 Glute Bridges

10 Bound Jumps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
10 Strict T2B or Knee Raises (Sub Toe Raises to DB)

5 DB KB Snatch Complex = R Arm DB Power Snatch + L Arm DB Power Snatch + OH Reverse Lunge L + OH Reverse Lunge R (if needed front rack reverse lunge)(you can mix up what arm holds OH every rep or every round)

60 DU (new sub - 60 Hot Hops (each foot tap moving forward counts as a rep)

*if BB Power snatch + OH Reverse Lunge R + OH Reverse Lunge L

C: Metcon (Time)

5 Rounds
5 Jump Squats

10 Lemon Squeezes

:15s Hollow Rocks

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

#SupportYourLocalBox Fundraiser:

A. OPEN WOD 3:

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

35/50-lb. DBs

20/24-in. box

Time cap: 20 minutes

B. : Metcon (No Measure)

For Time

5 Rounds

20 DB/KB Devil Presses - If you have a BB 10 burpees + 10 Power Snatches

20 DB/KB or BB Overhead Reverse Lunges

20 V-ups or Toes to bar

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
30sec DB KB BB Deadlift

30sec Wall Squats

20 Overhead Circles (10 Each Direction)

10 Inchworms

B: Metcon (Time)

On the 0:00…

5 Rounds of "Strict Cindy" (1 Round of Cindy is 5 Pull-ups + 10 Pushups + 15 Air Squats)

50 Single DB KB Power Cleans, BB power cleans

*If you finish before 8 min - rest. Shooting to finish in 5- 7 minutes

On the 16:00…

3 Rounds of "Sindee"

30 Odd-Object Thrusters

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Minutes Straight
1 Minute Jumping Jacks

1 Minute Glute Bridges

1 Minute Mt Climbers

1 minute Hollow Rocks

1 Minute Jumping Jacks

1 Minute Glute Bridge walkouts

1 Minute Mt Climbers

1 Minute Sit-Up

B: Metcon (Time)

400m Run

100 DU, 50 Sit-Ups, 400m Run (Approx. :45 Run one direction, :45 Run back)*

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

*Subs for Run:

50-40-30-20-10 Box Jumps/Stair Jumps/step ups/

20 x 10m Shuttle Runs

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Minutes for quality
10 Jumping Jacks + 10 Cross Jacks

200m Row/Run/Bike/10 cals (Approx. :45 sec-:20 out/:20 back in)

10 PVC Pass Through *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
4 Strict Pull-ups or DB KB BB rows, table rows

8 Burpees

12 DB KB BB Front rack Alt Step Back Lunges (6 each side)

C: Metcon (1 Rounds for reps)

MAX EFFORT
DB KB Strict Press (left)

DB KB Strict Press (right)

or BB strict Press

* If we do not have access to wts for strict press for at least (5) reps, complete max push ups

D: Metcon (Time)

MAX SET L- HANG
*From pull-up bar, b/t chairs hinged at 90 degrees at the waist with toes pointed above knees...10 second minimum...Scale bend the knees to reduce loading on the midline

no equipment - complete max effort static Hollow Body hold

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
1 Minute Cardio (Run, Rope, Jacks, mt. Climbers)

10 Lateral Jumps over DB BB KB

6 DB KB BB Power Cleans

6 DB KB BB Push Press

10 Push-ups

B: Metcon (Time)

100 DB KB BB Power Clean and Jerks Video

*On The Minute - 5 Lateral Burpees over DB KB BB

Stimulus:

3, 2, 1 go you will start with 5 lateral Burpees over object

*No need to extend the hips fully on our Burpees

Once you've completed 5 Burpees immediately move into Clean and Jerks

*DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

*Let's choose a DB KB BB weight that would allow you to hit 20+ reps when fresh

*When Minute 1 hits- you will complete 5 more Burpees then move back to the DB KB BB

*Continue to move through the two movements until you've completed 100 Clean and Jerks

*Your score will be however long it takes you to finish 100 Clean and Jerks

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

4 Rounds

Air Squat + Good Morning + Walkout + Shoulder Tap R/Shoulder Tap L + Push Up + Walk back in

:20 Plank (Rd 2 :20 Superman, Rd 3: :20 Hollow Body, Rd4 :60s plank

Upward Dog/Downward Dog X2)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
60 Double Unders (Scale/Sub to 90 Singles, 60 Jumping Jacks or 200m Run) *200m - Run :30 out/:30 Back

50 Mountain Climbers (R/L=2)

40 Russian DB KB or plate Swings

30 Suitcase DL with DB KB or BB (15 Reps Right/15 Reps Left)

20 Burp-ster * Burp-ster = Reverse Lunge L + Reverse Lunge R + Reverse Burpee (Scale to Step Up Right + Step Up Left + Squat if have knee issues, etc.)

HomeGrown CrossFit - CrossFit

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1: Metcon (No Measure)

WARM-UP/STRETCH: 10min

100 High knees

100 Mountain climbers

100 Jumping jacks

A) 4 Rounds, Cap 15min

20/each side x Bulgarian Split Squats (chair, box, bench, coffee table, sofa)

20 x Jump alternating lunges

20 x Jump air squats

20 x Air squats

1min Wall sit

REST 2min

D) CORE – CORE – CORE!

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

#SupportYourLocalBox Fundraiser:

A. OPEN WOD 2:

For time:

100 double-unders (200 Singles/ 75 jumping Jacks)

21 burpees

75 double-unders (150 Singles/ 50 jumping Jacks)

15 burpees

50 double-unders (100 Singles/ 35 jumping Jacks)

9 burpees

Time cap: 15 minutes

B.: Metcon (No Measure)

For Time

Buy in: 1 mile Run

3 Rounds

15 Clusters (BB/DB/ KB or odd object)

30 Sit-ups

Cash out: 1 mile Run

* Use a weight vest if you want to spice it up! 🔥

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Minutes for quality

:30s Hollow Hold (Alternate Between Hollow Hold, Hollow Rocks and even Planks)

200m Jog (Approx. :45 sec-:20 out/:20 back in)

10 PVC Pass Through

5 Inchworm to Push-ups

*Use broomstick, or towel/band

B: Metcon (AMRAP - Rounds)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3 Minutes:

6 Burpees

8 DB Single Arm Squat Cleans (4 each side) (BB Sq Clean)

20 Lateral Over DB, BB Hops

*3min on 1min off in these fast paced intervals

*Since these are 3min AMRAPs you'll move back to the Burpees following the lateral DB Hops

*The goal is to choose a rep scheme, weights, and variations that allows for 2+ rounds to be completed within the 3min

*The DB Single Arm Squat cleans will start with both heads of the DB in between the feet for each rep