Workout of the day

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
:30s Slow Air Squats

:30s Spiderman

:30s Down Dog with calf stretch

3 Rounds

:30s Jumping Jacks

:30s Squat Jumps

:30s Mt Climbers

B: Metcon (Time)

On the min For 12min
6 KB DB Thrusters (hold both heads of DB or single arm thrusters each arm (BB thrusters)

6 KB DB Alt Power Snatches (BB power snatch)

6 Burpees

* If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

OR

* Complete 12 Rounds for time.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8
max Strict HSPU or KB BB DB Press

every minute, complete 10 lemon squeezers

*start with lemon squeezers

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 minute each

Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold

1 Round

3 Strict Pull-ups (DB KB BB bent over rows)

6 Push-ups

12 Sit-ups

24 Step Back Alt Lunges

B: Metcon (3 Rounds for time)

3 Rounds
10 Strict Pull-ups (Sub BB DB KB Bent over Rows )

20 Push-ups

30 Sit-ups

40 Jumping Alt Lunges (Scale to no jump if needed)

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 2 Minutes Between Rounds

*With a fair amount of rest built in and little interference between consecutive movements, the goal is to work quickly through each round

C: Metcon (No Measure)

Tabata Front Squats
*Hold 2 DB, Single DB, BB or OO in the front rack position for these squatting intervals

8 Rounds:

20 Second Work

10 Seconds Rest

HomeGrown CrossFit - CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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)