15Jun
HomeGrown AthletX - Functional Fitness
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.
12Jun
HomeGrown CrossFit - CrossFit
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.
11Jun
HomeGrown CrossFit - CrossFit
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)
10Jun
HomeGrown CrossFit - CrossFit
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
09Jun
HomeGrown CrossFit - CrossFit
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
08Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds :30s each
:30s Hollow Rocks or holds
:30s Air Sq
:30s Side Plank (:15s Each side)
:30s Hand Release push ups
B: Hang Power Clean
Every :60s x 5 Sets
3 Reps, Building Across
*if you dont have extra wt. to build work on technique
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
1 Round of "Strict Cindy"
1 BB KB DB Power Clean and Jerk
1 Round of "Strict Cindy"
2 Power Clean and Jerk
1 Round of "Strict Cindy"
3 Power Clean and Jerk
...
Add (1) Power Clean and Jerk Per Round
Score = Total Reps Completed
Cindy = 5 pull ups or BB KB DB Rows, 10 Push ups, 15 Squats
*** Suggested wt ***
Barbell (R+155/105, Rx125/85)
Double DB (R+50/35, Rx 40/25)
DD: Metcon (No Measure)
5 Rounds
8 Tempo DB Floor Press (:5s Down)
8 Tempo Leg lifts (:5s Down)