Workout of the day

HomeGrown CrossFit - CrossFit

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A. : Warm-up (No Measure)

3 Rounds

20 Reverse Lunges (10 each side)

20 Thoracic Rotations (10 each side)

20 Shoulder Taps

40 Jumping Jacks

then ...

3 Rounds

40 -Sec Squat Hold

40 Flutter Kicks

10 DB/KB Single arm Arnold Press (10 each arm) (BB Strict Press)

B.: Metcon (No Measure)

For Time:

1000 m Run

100 Power Cleans

80 Step-ups

60 Ground to overhead

40 Weighted Sit ups

20 KB/DB or Plate Swings

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Running Line Drills
Over the Hurdle

Knee to Chest

Cradle Stretch

Quad stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Arm circles with a toe touch

High Knees

Butt Kickers

Side Shuffles

B: Warm-up (No Measure)

KB BB DB Warm-up
:30s each (:15s each side if one KB DB)

Deadlift

Hang Power Clean

Front Squat

Strict Press

C: Metcon (Time)

20min CAP
10-9-8-7-6-5-4-3-2-1:

Clusters (sq clean thruster)

200m Run (Sub 20x10 Shuttle Runs or 50 Mt Climbers -R/L=2)

D: Metcon (Time)

3 Rounds
50' Overhead Walking Lunges or 15 Alt Step Forward Lunges (if single object R arm)

15 Deadlifts (if single object R arm)

50' Overhead Walking Lunge (if single object L arm)

15 Deadlifts (if single object L arm)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Rounds
:20s Spiderman

:10s Mt Climbers

Then

8 Rounds

:20s Single Unders, or Jumping Jacks

:10s Air Squats

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
(Goal 8-12 rounds)

10 Burpees

25 Double Unders (Subs - 40 Single Unders, 25 Double Taps, or 50 Line Hops

C: Metcon (AMRAP - Reps)

AMRAP 6
Max Reps Strict Presses

On the Minute: 10 Sit-Ups

*Within the 6min window, complete as many strict presses as possible

*You can use one DB or KB and alternate hands as you see fit, but recommend changing every 5-10 reps

*You can also use two DB or BB but should be light enough that you can do 10+ reps unbroken

*The sit-ups will be at the (0-1-2-3-4-5) min mark

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Single Unders or DU

:30s Samson (each side)

:30s Slow Air Squats

B: Warm-up (No Measure)

KB BB DB Warm Up
10 Deadlifts (if one object 5 each side)

10 Hang Power Clean + Strict Press

10 Front Squats

10 Front Rack Step Back Alt Lunges

C: Metcon (5 Rounds for reps)

5 Rounds x AMRAP 3:
60 DU (Subs- 60 Over and Back DB Hops or 60 Line Hops)

20 Jump split alt Lunges (Subs - Regular Lunges, Jumping Air Squats or Air Squats)

Max Rounds "Macho Man"

*3min on and 1min off in these quick interval pieces

*After working through the DU and jumping lunges, you'll complete max rounds of "Macho Man" until the 3-min mark

D: Metcon (No Measure)

3 Rounds
9 Tempo Bent Over Rows (3sec down, up fast)

21 Banded Good Mornings (No Band you can hold BB KB DB across chest or back)

9 Tempo Bent Over Rows

21 Banded Pull Apart (No Band - do Good Mornings again)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s Spidermans

:30s butt kicks in place

:30s Mt Climbers

:30s high knees in place

:30s Frog Hops

:30s butt kicks in place

:30s Push-up to Down Dog

:30s high knees in place

:30s Air Squats

:30s butt kicks in place

:30s perfect Burpees (work on form not speed)

B: Metcon (Time)

25min CAP
400m Run (Sub - 30 x 10m Shuttle Runs, 35 Box Jumps or 35 Tuck Jumps (knees above hip crease)

18-24-30

Deadlifts (9-12-15 if single DB KB Each Side)

Lateral Burpees

800m Run (Sub - 60 x 10m Shuttle Runs , 50 Box Jumps, or 50 Tuck Jumps (knees above hip crease)

30-24-9

Deadlifts

Lateral Burpees

400m Run

C: Metcon (No Measure)

Alt On the Min x 10 (5 Rounds):
Min 1: Max Reps Floor Press

Min 2: Max Hollow Rocks (Scale to Hollow hold or Front Plank hold)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

:30s Hollow Hold

:30s Hope Over and Back DB

:30s Front Squats or Goblet Squats (Light Weight)

B: Metcon (Time)

21-15-9:

Thruster

Strict Pull-ups (Subs KB BB DB Bent Over Rows)

C: Metcon (No Measure)

3 Rounds
:30 Static Weighted Bulgarian Split Squat (Left)

:30 Max Unweighted Bulgarian Split Squats (Left)

:30 Static Weighted Bulgarian Split Squat (Right)

:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds