Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:60s Frog Hops

6 Inchworms

6 KB DB Alt Snatches (light weight)

12 Alt Reverse Lunges (6 Each Side) (light weight)

:20s Burpees

2 Inchworms

2 KB DB Alt Snatches (workout weight)

4 Alt Reverse Lunges - (6 Each Side) (workout weight)

B: Metcon (Time)

Every 3min x 7 Rounds:
12 KB DB Alt Power Snatches or Odd Object (OO) Ground to Overhead or BB power snatches

6 KB BB OO DB Lateral Burpees

12 KB BB OO DB Alt Forward Lunges

6 KB BB OO DB Lateral Burpees

*We’ll work through 7 fast paced intervals today

*You’ll work through the 4 exercises for time and rest until the next round begins

*Rounds begin on the 0-3-6-9-12-15-18

*Choose weight or reps that allow you to complete the rounds in 2min+/-. Give yourself at least 1min+/- for rest time

*Your "score" is the slowest of the 7 rounds

C: Metcon (No Measure)

3 Rounds
30s Max Double KB BB OO DB Row

30s Max Chest Slap Pushups or push ups

30s Max Double KB BB OO DB Romanian DL

30s Max Pushups

Rest :30s between each

*Rows - Single or double DB KB, or BB OO can work.

*Clapping Pushups - Can be completed as any variation of pushup (regular, knees, box)

*Romanian Deadlifts - Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to touch ground with wt (go as low as comfortable)

*Pushups - Can be completed with same intentions above (knees or box an option)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
200m Run *

1 Minute Glute Bridges

200m Run *

1 Minute Single Leg Glute Bridges (:30s Each Side)

200m Run*

1 Minute Glute Bridge Walkouts Video

200m Run*

1 Minute Dive Bombers

*200m Run (Sub 15 x10m Shuttle Runs; 10m is approx. 32ft)

B: Metcon (Time)

20 Strict Pull-ups (Sub 40 DB KB BB rows or Odd-Object Rows or table rows or bed sheet rows)

400m Run (Sub 30 x 10m Shuttle Runs)

40 BB KB DB Power Cleans (Alt every 10)

800m Run (Sub 60 x 10 Meter Shuttle Runs)

40 KB BB DB Push Jerks (Alt every 10)

400m Run (Sub 30 x 10 Meter Shuttle Runs)

20 Strict Pull-ups

C: Metcon (No Measure)

Alternating Tabata for 16 Sets (8 Rounds):

:20s Max Sit-Ups, :10s Hollow Hold

:20s Max Glute Bridges, :10s Glute Bridge Hold

*The above amounts to one "round", and also 1:00 on the clock. Eight rounds in full.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

10 DB KB BB Push Press

20 Air Squats

200m Run or 25 Jacks/Mountain Climbers

3 Rounds

15 Banded Good Mornings*

:30sec Front Plank Hold

*Use broomstick, band, or no equipment

B: Metcon (Time)

1 Mile Run (100 Alt DB KB BB or Odd-Object Step-ups )

Into...

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

DB KB BB Thrusters

Burpees

Into...

1 Mile Run

*Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

C: Metcon (No Measure)

3 Rounds
30 Flutter Kicks

20 Weighted Sit-Ups

10 straddle v-ups

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