17Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
:30s Hot Hops
:30s Slow Air Squats
:30s Push-up to Down Dog
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 25
400m Run*
4 Strict Pull Up (Row)
8 Alt DB Power Snatches
12 Alternating Pistols or Jumping Lunges
*400m subs: 30 x 10m Shuttle Runs or
30 High Knees in Place or
30 Burpees or
30 Box Jumps/ Stair Jumps or
100 Double Unders or Singles
*** Suggested wt ***
Barbell (R+95/65, Rx 75/55)
DB (R+50/35, Rx 40/25)
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 5
Max Strict Pull-Ups (Sub Rows)
Every Minute on the Minute: 7 DB Pushups or Elevated push ups
16Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
:30s Jumping Jacks
:30s Split Jacks
:30s Knuckle Drags
:30s Hollow Hold
:30s Samson stretch
B: Metcon (5 Rounds for weight)
Squat Clean/Front Squat Ladder
Every 2:00
1 Squat Clean+4 Front Squats
2 Squat Cleans+3 Front Squats
3 Squat Cleans+2 Front Squats
4 Squat Cleans+1 Front Squat
5 Squat Cleans
60%-65% Squat Clean Max
Use a weight that’s challenging not to put down
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 16
100m Farmers Carry (if BB back rack)
20 Deadlifts
30 AbMat Sit-ups or 15 T2B
*** Suggested wt ***
Barbell (R+95/65, Rx 75/55)
Double DB (R+50/35, Rx 40/25)
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