Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jacks

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
200m Run (Sub 30 Mt Climbers, 30 Squat Jumps or 20 x 10m Sprints)

14 KB DB Alt Power Clean & Jerks (BB Power C&J)

40 Double Unders (Sub 40 Lateral Line Hops - over/back is 1)

*Looking for 5 plus rounds

C: Metcon (No Measure)

21-18-15-12-9:

seated leg lifts

bench dips (chair, box, step)

HomeGrown CrossFit - CrossFit

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A.: Metcon (No Measure)

Every 3 Min x 2 Rounds

Min 0-3 :: 150 Double Unders / Sub 300 Singles or 150 Line Hops -Over and Back = 1 Rep

Min 3-6 :: 30 Reverse Burpees

Min 6-9 :: 30 DB/KB/BB Push Presses

Min 9-12 :: 30 DB/ KB/BB OH Squats

Min 12-15 :: 30 Alt Single arm devil Press (if you have a BB 15 Snatches + 10 Burpees)

Min 15-18 :: 500 m Run ( Sub - 35 Step ups)

Min 18-21 Rest

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
400m Easy Jog (Sub :90s of Jacks or High Knees)

2 Rounds:

:30s Spidermans

:30s Samson Video

:30s Inchworm to Push-ups

3 Rounds:

10 Mt Climbers

10 Deadlifts

10 Alt Reverse Lunges

B: Metcon (Time)

1 Round (35min Cap)
50 Burpees

1 Mile Run (Sub 75 box jumps if desired)

75 DB Alt Power Snatches (Sub KB Swings or BB power snatch)

1 Mile Run

100 Alt Reverse Lunges

C: Metcon (No Measure)

Tabata Side Planks
8 Rounds:

:20s On

:10s Rest

*Complete All 8 Rounds on Right Side Before Switching to Left

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds:

2 Strict Pull-ups or DB/KB Rows per side

4 Push-ups

8 Air Squats

B: Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Rx+ Wear a weight vest for the first 10 minutes if you have one

*If you don't have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice.

AMRAP 20:

9 Push-ups

16 DB/KB Rows (8 each side)

21 Air Squats

*Rx+ Wear a weight vest for the first 10 minutes if you have one

*If you don't have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice.

C: Metcon (3 Rounds for reps)

3 Sets For Max Reps
Single Arm Kneeling Arnold Strict Press (Each Side)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds

:30s Single Unders or jumping jacks

:30s Slow Air Squats

:30s Push-up to Down Dog

B: Metcon (AMRAP - Reps)

AMRAP 15:

1 KB BB OO DB Hang Squat Clean

1 KB BB OO DB Thruster

30 Double Unders (Scale to 30 Singles, 30 Jumping Jacks or High Knees or *Added a new sub for double unders - 30 Hot Hops (each foot tap counts as a rep)

2 DB Hang Squat Cleans

2 DB Thrusters

30 Double Unders

3 DB Hang Squat Cleans

3 DB Thrusters

30 Double Unders

*Continue to Add (1) Rep to the Movements Per Round

C: Metcon (No Measure)

3 Rounds:

10 Single KB DB Floor Press R

10 Single KB DB Floor Press L (BB 10 Floor press )

:20s KB BB OO DB Hold at Extension R (*Isometric hold with the wt at the locked out top position of the floor press)

:20s DB Hold at Extension L

:20s Max Push-ups

Rest 1 min

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
15 Double Unders (Single Unders)

15 Glute Bridges

15 Air Squats

10 Single Arm KB DB Squat Clean, BB OO Sq Clean

10 Single Arm KB DB Strict Press (Each Side), BB OO strict press

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
2 Single KB DB Power Cleans (Alt Sides), BB OO power clean

2 Single KB BB OO DB Thruster

30 DU (Sub 45 Singles or 30 Line Hops -Over and Back = 1 Rep)

4 Single KB DB Power Cleans

4 Single KB DB Goblet Thruster

30 DB

6 Single KB DB Power Cleans

6 Single KB BB DB Thruster

30 DU

…

Continue to Add (2) Reps to Movements Per Round

C: Metcon (No Measure)

5 Rounds
1 Squat Complex

Rest :30s between

1 Squat Complex

5 Weighted Bottom Range Squats

5 Weighted Full Range Squats

5 Weighted Full Range Jumping Squats

5 Unweighted Max Height Jumping Squats

D: Metcon (No Measure)

20 Slow Cossack Squats (3sec count)(10 per side)