Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

Home FIT
AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swing

A2: Metcon (AMRAP - Rounds and Reps)

NO EQUIPMENT
AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridge

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

Home FIT
AMRAP 8:

2 Single DB Reverse Lunges

20 Double-Unders (40 singles)

4 Single DB Reverse Lunges

20 Double-Unders

6 Single DB Reverse Lunges

20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 8:

2 Single DB Power Snatches

20 Double-Unders (40 singles)

4 Single DB Power Snatches

20 Double-Unders

6 Single DB Power Snatches

20 Double-Unders

Continue to add (2) power snatches per round

A2: Metcon (AMRAP - Rounds and Reps)

NO EQUIPMENT
AMRAP 8:

2 Odd-Object Reverse Lunges

20 Double-Taps

4 Odd-Object Reverse Lunges

20 Double-Taps

6 Odd-Object Reverse Lunges

20 Double-Taps

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 8:

2 Odd-Object Ground to Overhead

20 Double-Taps

4 Odd-Object Ground to Overhead

20 Double-Taps

6 Odd-Object Ground to Overhead

20 Double-Taps

Continue to add (2) Odd-Object Ground to Overhead per round

HomeGrown CrossFit - CrossFit

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A: Front Squat (7 sets of 1)

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

*These percentages are based on your 1RM Front Squat

*This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

*The 5 pauses take place for 2sec each at the following locations:

Quarter Squat, Parallel, Below Parallel, Parallel and Quarter Squat

Record heaviest set of 1

B: Metcon (5 Rounds for reps)

5 Rounds
AMRAP 4:

12 Sledgehammer Strikes (R+&Rx 16/8)

12 Burpee Box Jumps (R+24/20, Rx20/16″)

Max 10 Meter Shuttle Runs

**We want at least a minute-ish for the shuttle runs. So we will cap the at the 3 min mark to finish Sledgehammer/burpee box jumps

*Rest 1 Minutes Between Rounds

B2: Metcon (Time)

A) On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run

A2) NO EQUIPMENT

"Death by Burpee"

On the Minute for AFAP (as fast as possible)

"X" Burpees

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as far as possible.

B) TABATA

20sec on 10sec off 8 Rounds

flutter kicks

then

Hollow Rock or Hold

then

Front Plank to Pushup Plank

C) FRIDAY CHALLENGE

Max DU in the day or

Max Single the day

NO EQUIPMENT

Max jumping Jacks in a day

enjoy!!!

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

AMRAP 7
1 Pausing Strict Handstand Push-up (Pause Double Strict DB Press)

1 Strict Handstand Push-up (Strict DB Press)

1 Pausing Strict Pull-up

1 Strict Pull-up (banded)

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups

Add (1) Rep to Each Movement Until Time Cap

HSPU:

Pausing Strict: Pause For 1 Sec with Head on the Ground but not resting & Don't Use Kip For Assist

Strict: No Pause & Don't Use Kip For Assist

Pull-up:

Pausing Strict: Pause For 1 Sec with Chin Over the Bar & Don't Use Kip For Assist

Strict: No Pause & Don't Use Kip For Assist

Kipping: No Pause & You May Use Kip For Assist

B: Metcon (Time)

4 Rounds (25min Cap)
50 Russian Kettlebell Swings (R+53/35, Rx44/26)

40 Air Squats

30 Ab Mat Sit Ups

20 KB Suitcase Deadlifts (10 R, 10 L)

10 DB Floor Press (Choose weight to allow 10 Heavy Unbroken)

250m Run after each round

B2: Metcon (Time)

Home Workout
For Time:

10 Single DB Hang CJ, 50 Lateral Jump Squats

20 Single DB Hang CJ, 50 Lateral Jump Squats

30 Single DB Hang CJ, 50 Lateral Jump Squats

40 Single DB Hang CJ, 50 Lateral Jump Squats

50 Single DB Hang CJ, 50 Lateral Jump Squats

Rx Dumbbell – (R+45/35, Rx 33/15)

C) TABATA

20sec on 10sec off 8 Rounds

Push ups

then

sit ups

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

30min Cap
1600m Run

100 Double Unders (200 Singles)

50 Calorie Row Bike Ski

100 Double Unders (200 Singles)

1600m Run

B: Metcon (No Measure)

5 Rounds
:30 Sec Ring Body Saw (Scale to Front Plank, Hollow Hold)

:30 Sec Barbell Hip Thrust Hold (30 Sec at Top)

A2: Metcon (Time)

Home Workout
Home Fit

3 Rounds

9 Front Plank to Pushup Planks

1:00 Left Elbow Plank

1:00 Right Elbow Plank

15 Hollow Rocks

1:00 Left Elbow Plank

1:00 Right Elbow Plank

21 V-Ups

*This is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.

**On google earth (map it out before hand) / use a running app with GPS / estimate an average 800 meter run time

HomeGrown CrossFit - CrossFit

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A: Power Clean (Complex)

On the 1:30 x 5 Sets:

3-Position Power Clean

3 Push Jerks

The 3 Positions we're looking for in the Power Clean are:

*Pockets

*1 Inch Above the Knee

*Floor.

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4-5: 60-65%

Record: Set 5

B: Metcon (AMRAP - Reps)

Ascending Ladder for 7 Minutes:
3 Clean and Jerks (R+135/95, Rx 115/75)

3 Toes to Bar

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar

...

Add (3) Reps to Each Movement Until Time Cap

*Scale Clean and Jerks to something you could 12+ Unbroken Reps fresh

*Scale to Toes to Bar to something you could get 15+ Unbroken Reps (Hanging Knee Raise or V-Ups)

B2: Metcon (Time)

Home Workouts
B2) Home Fit

5 Rounds For Time:

60 Double-Unders

40 Step-Back Lunges

20 Burpees

NO EQUIPMENT

5 Rounds For Time:

60 Lateral Line Hops

40 Step-Back Lunges

20 Burpees