06Jun
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
"BIG FLOYD"
For Time
Cash In – Do your own research. Read anti-racist articles and educate yourself. I recommend the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness
800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees
800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees
800 meter Run
25 Push Presses (135/95 lb)
25 Burpees
800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run
Cash Out – Donate, sign petitions, and spread awareness. Donate your money to the local organizations currently on the front line fighting for @blacklivesmatterdc, @minnesotafreedomfund. Sign the petition for justice for Breonna Taylor. Vote in upcoming local and national elections – this is the change to vote out officials who don’t support black lives and vote in the people that do. Get your local CrossFit box involved and encourage them to complete "Big Floyd" to raise awareness for black lives.
05Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rouonds
1 min Jog In Place (Sub Jump Rope, Mt. Climbers, Line Hops, Any cardio)
10 KB DB Swings (Russian)(plate swings)
15 Sit-ups
20 Air Squats
B: Metcon (5 Rounds for reps)
On the 5:00 x 6 Rounds:
10 Alt DB Power Clean and Jerk (BB Power C&J)
400m Run**(see below subs)
100m Single KB DB Farmers Carry (Sub Front Rack Carry w/BB) - 1st Round complete 100m Right , 2nd Rounds 100m Left, et
*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 paces here given work rest, but be consistent across all intervals
*The alternating single DB power clean and jerk will begin on the ground in between the legs
** 400m Run
30 x 10 Meter Shuttle Runs
30 Box Jumps
30 Mountain Climbers
30 Weighted Step-ups
C: Metcon (No Measure)
20-18-16-14-12:
Alt Single Arm Curl to Strict Press
* Split Reps Evenly Between Arms
* Rest as Needed Between Sets
04Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds - :30s each movement
Front Plank
Glute Bridge
Air Squats
Glute Bridge Walkouts
Inchworm to Push-up
Single Leg Glute Bridge (Each Side)
B: Metcon (Time)
30 Single DB Deadlifts
30 Single DB Front Squats
30 Single DB Hang Squat Cleans
30 Single DB Power Snatches
30 Single DB Overhead Squats
30 Single DB Swings (Plate swings)
*On the Minute: 5 Burpees
**the wt needs to be something light you can move. if single object 15 each side
C: Metcon (No Measure)
3 Rounds
:30s Max DB Row Left (if BB 1 min rows)
:30s Max DB Row Right
:30s Max Push-ups
:30s Max Double DB RDL (Use single DB across chest if only one DB)
:30s Max Push-ups
Rest 1 min Between Sets
03Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
:30s of each movement
Single Unders or Jumping Jacks
Cossack Squat
Spidermans
Single Unders or Jumping Jacks
Slow Air Squats
Mountain Climbers
Single Unders or Jumping Jacks
Air Squats
Frog Hops
Single Unders of Jumping Jacks
Goblet Squats (light wt)
Slow Burpees
B: Metcon (3 Rounds for reps)
5 min on and 2 min off in today's fast paced intervals
*With rest built in, we're looking to bring the effort with each round
*After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral DB Burpees and a DB movement
AMRAP 5:
Buy-In: 100 Double Unders (See subs for Double Unders below)
Into Max Rounds:
6 Lateral DB Burpees (Over and Back is 2)
12 DB Front Squats (Single DB Hold across chest)
(BB front Sq)
Rest 2 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral DB Burpees
9 DB Thrusters (Single DB Hold across chest)(BB thrusters)
Rest 2 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral DB Burpees
6 DB Clusters (Alternate side every rep)(BB Clusters)
*Subs for Double Unders:
200 Single Unders
100 Line Hops
50 Over and Back DB Hops
75 Plate Hops
100 Double Taps
C: Metcon (No Measure)
4 Rounds
:30s Max Single DB Overhead Triceps Extensions
:30s Max DB Swings
:30s DB Curl
Rest 1 min Between Sets
02Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
30s Samson stretch (:15s each side)
:30s Pigeon Pose (:15s each side)
:30s Divebombers
:30s DB RDL (or 15 Seconds Right Side Single KB DB and then 15 Seconds Left Side Single KB DB)
B: Metcon (No Measure)
16 Rounds
:20s DL (or Single KB DB DL Alt Arms Every Round)
:10s Rest
:20s AbMat Sit-ups
:10s Rest
C: Metcon (No Measure)
4 Rounds
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 min Between Sets
01Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
:30s Alt Cossack Squats
:30s Push-up to Down Dog
:30s Glute Bridges
Directly Into…
3 Rounds
:30s Air Squats
:30s Mt Climbers
:30s Glute Bridge Walkouts
B: Metcon (5 Rounds for reps)
5 Rounds
AMRAP 3:
6 Alt DB Power Snatches (3 Per Side)
6 Push-ups
9 Air Squats
Rest 1 min Between Rounds
"CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief"
*You'll move quickly for 3 min and rest for 1 in this interval piece
*The way the workout is written allows for a high intensity to be maintained
*There is built in rest
*The reps are small
*The movements patterns do not interfere with each other
*Use weights and variations that allow you to complete at least 3- 4 rounds within each AMRAP (1 Round Every :45s)
*Every Round always starts a the beginning
*Record total reps for all 5 intervals
C: Metcon (No Measure)
4 Rounds
:30s Max DB Rows Left Side (BB 1min Rows)
:30s Max DB Rows Right Side
:30s Rest
:30s Max DB RDL Left Side (BB 1min RDL)
:30s Max DB RDL Right Side
:30s Rest