Workout of the day

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)

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