Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

6min AMRAP:

30 x Good mornings (Empty barbell or DB/KB at chest level)

15 x Bent over Rows

30 x Situps

Rest 3min

6min AMRAP:

30 x Floor press (Single Arm – alt every 5reps)

15 x Single DB/KB push-ups (one hand on – one hand on floor)

30 x Alt Vups/Knee ups

Rest 3min

6min AMRAP:

25 x Barbell reverse curls (empty) or DB Hammer curls

25 x Shoulder to Overhead (Empty barbell or single arm DB/KB)

30 x Low plank alt hip touches

Rest 3min

6min AMRAP:

25 x Burpee to plate or over DB/KB

30 x Mountain climbers

25 x Russian twist (W/plate, DB, KB or without)

Rest 3min

6min AMRAP:

20 x High Plank – Shoulder taps

30 x Ankle touches

40 x Bicycles

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

#SupportYourLocalBox Fundraiser:

OPEN WOD 1:

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

W 35 lb / M 50 lb.

B. : Metcon (No Measure)

For Time:

50 Burpees

75 Double unders or 150 Singles or 100 Jumping Jacks

100 KB/DB Swings or Push Jerks

75 Double unders or 150 Singles or 100 Jumping Jacks

50 Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Inchworms

:30 Second Hollow Hold

:30 Handstand Hold or inverted on box/chair

:30 superman Hold

5 Air Squats (with 3 second pause at the bottom)

B: Metcon (No Measure)

AMRAP 20
5 Strict Pull-Ups (Sub 5 Single Arm DB/KB Rows or Barbell Rows or table rows)

10 Pushups (Can sub on knees if needed)

15 Jump Air Squats

30 Alt Step ups Box/chair/step/something

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
15 Knuckle Drags (sub good mornings)

15 Glute Bridges

15 Air Squats or :20 Squat Hold

B: Metcon (No Measure)

With a running clock
A. On the 0:00…

3 Rounds:

20 Alt Jumping Lunges (10 Per Leg)

20 Single Arm Hang DB Snatches

(no equipment Odd-Object Ground-to-Overhead)

*If you complete the 3 rounds in less then 7 minutes, please rest the remainder of the time

*On each of the 3 dumbbell movements, please alternate hands every 5 reps

Dumbbell - Rx would be 50/35 or whatever DB or KB you have.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

EMOM 12
3 Rounds

Minute 1: :30 Jump Rope or Jumping Jacks

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Alt Step Back Lunges

Minute 4: :30 Active Dive-bombers

B: Metcon (Time)

5 Rounds For Time:
80 Double-Unders (Scale to 120 singles, Mountain Climbers R/L=2, DB Hop Overs Over/Back=2, 80 Jumping Jacks or about 1 min on Cardio Machine if you have)

40 Sit-Ups

20 DB man makers (push up, row R, row L, sq clean thruster) (no equipment Odd-Object Odd- Object push up, slide R, slide L, sq clean thruster

10 Reverse Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

:40s Weighted Hollow Hold, 20s Rest

:40s Romanian Deadlifts, :20s Rest

:40s Single Arm OHS Hold (L), :20s Rest

:40s Single Arm OHS Hold (R), :20s Rest

*Completed with a dumbbell or Odd-Object.

B: Metcon (No Measure)

Ascending Ladder for 20:00:

3 DB Single Arm Bent Over Row (R side)

3 DB Single Arm DB Squat Cleans

3 DB Facing Burpees

6 DB Single Arm Bent Over Row (L side)

6 DB Single Arm DB Squat Cleans

6 DB Facing Burpees

*Continue adding 3 reps to each movement

*Athlete's determine when to alternate hands on single arm cleans.

**And Yes...you are going to get really good and learn to LOVE BURPEES in the next few weeks!!

IF NO EQUIPMENT:

Ascending Ladder for 20:00:

2 Odd-Object to Shoulder *Get creative

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement