19May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
6 Rounds
100m Run (Sub 30 jumping jacks)
10 Romanian Deadlifts
20 Bent Over Rows
B: Metcon (Time)
5 Rounds: (20 min cap)
400m Run (Sub 80 Mt Climbers or 40 Box Jumps/step ups)
21 KB Plate DB Swings
9 Strict Pull-ups (Sub 9 KB DB Rows per side)
C: Metcon (No Measure)
3 Rounds
9 Single Legged Deadlifts (Left)
9 Single Legged Deadlifts (Right)
15 Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges
*can be done with KB BB or DB
18May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
:30s Mt Climbers
:30s Samson
:30s Push-up to Down Dog
:30s Slow Air Squats
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
20 KB DB Alt Power Snatches (or BB Power snatch)
40 Box Jumps (40 step ups, 80 Over and Back DB Hop or line hops)
20 KB DB OH Reverse alt step Lunges (Switch arms at the 10 rep mark and continue to alt legs each rep)
40 Box Jumps
*Goal 3+rounds
C: Metcon (5 Rounds for reps)
On the Minute for 5 min:
6 Hand Release Push-ups
then max strict press (Single Arm KB DB Strict Presses switch arms every 5 reps)
16May
HomeGrown CrossFit - CrossFit
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
15May
HomeGrown CrossFit - CrossFit
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)
14May
HomeGrown CrossFit - CrossFit
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
13May
HomeGrown CrossFit - CrossFit
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"
*1 Round of "Macho Man" :
6 Power Cleans (if one object 3 each side)
6 Front Squats
6 Shoulder to Overhead
Rest 1 min Between Rounds
*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)