Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Alt Cossack Squats

:30s Push-up to Down Dog

:30s Glute Bridges

Directly Into…

3 Rounds

:30s Air Squats

:30s Mt Climbers

:30s Glute Bridge Walkouts

B: Metcon (5 Rounds for reps)

5 Rounds
AMRAP 3:

6 Alt DB Power Snatches (3 Per Side)

6 Push-ups

9 Air Squats

Rest 1 min Between Rounds

"CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief"

*You'll move quickly for 3 min and rest for 1 in this interval piece

*The way the workout is written allows for a high intensity to be maintained

*There is built in rest

*The reps are small

*The movements patterns do not interfere with each other

*Use weights and variations that allow you to complete at least 3- 4 rounds within each AMRAP (1 Round Every :45s)

*Every Round always starts a the beginning

*Record total reps for all 5 intervals

C: Metcon (No Measure)

4 Rounds
:30s Max DB Rows Left Side (BB 1min Rows)

:30s Max DB Rows Right Side

:30s Rest

:30s Max DB RDL Left Side (BB 1min RDL)

:30s Max DB RDL Right Side

:30s Rest

HomeGrown CrossFit - CrossFit

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A. : Warm-up (No Measure)

Warm up

8 Min AMRAP

20 Sit-ups

10 Squats

5 Inch worms

B. : Metcon (No Measure)

0:00 - 5:00

500 m Run (sub 35 tuck jumps or 300 Single Unders)

30 DB/BB/KB Power Cleans

5:00 - 10:00

500 m Run

30 American KBS (DB or Plate)

10:00-15:00

100 Knee across mountain climbers

50 DB/BB/ KB Front Squats

15:00-20:00

100 Knee across mountain climbers

50 DB/BB/ KB Push Jerks

C. : Metcon (No Measure)

EMOM x 10

50 Russian Twist

50 Flutter kicks

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

7 min for quality
Performed with Light wt.

100m Run (5 x 10m Shuttle Run)

20 Single DB Rows (10 Each Side)

20 Single DB Strict Press (10 Each Side)

20 Single DB Deadlifts (10 Each Side)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20: (Goal 7-10 Rounds)
200m Run (Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps)

10 V-ups

10 Single DB Push Presses (5 Per Side/switch)(BB 10 push press)

20 Single DB Deadlifts (10 per Side)(BB 20 DL)

C: Metcon (No Measure)

Accumulate 3 Min in a Wt Hollow Hold

Every Break: :30s Arch Hold

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s each

Single Unders (Sub Jumping Jacks)

Spidermans

Single Unders

Samson

Single Unders

Mt Climbers

Single Unders

Reverse Lunges

Single Unders

Frog Hops

Single Unders

Slow Burpees

B: Metcon (Time)

3 Rounds
40 Single DB Alt Rev Step Lunges *Hold DB at chest (BB front rack alt rev lunges)

30 Single DB Alt Power Snatches

20 Burpees

*On the Minute: 20 Over DB Hop (over =1 back=2)

C: Metcon (Time)

50 "Child Makers"

1 "Child Maker":

1 Push-up

1 DB Row (Left)

1 DB Row (Right)

1 DB Deadlift

*If you have only a single DB or KB, complete a regular push-up, and the remainder as written above

*if BB 1 push up (on ground or BB)

2 Pendlay rows

1 DL

*If you do not have any weights, complete:

1 Push-up Plank (Start in Plank, Then go down to elbow, then elbow, then back up to plank)

1 Push-up

1 Burpee

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30sec Samson Stretch (15s Each side)

10 Air Squats

10 Alt Cossack Squats

10 Glute Bridges

10 Bound Jumps

()

C: Metcon (No Measure)

8 Rounds
:20s Max Sit-ups

:10s Hollow Hold

:20s Max Glute Bridges

:10s Glute Bridge Hold

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

6 minutes for quality
3 Inchworms

6 Russian Baby Makers

12 DB Deadlifts (6 per arm)

24 Mt climbers

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
5 Strict HSPU (KB BB DB strict shoulder press)

10 Box Jumps

20 DB Power Cleans (or 20 KB swings or BB power cleans)

*Goal 3-5 Rounds

C: Metcon (6 Rounds for reps)

On the 1:30 x 6 Sets:
Bulgarian Split Squat Complex

*Sets begin every 90 sec

*Start Times: 0:00-1:30-3:00-4:30-6:00-7:30

*One set is considered to be the weighted complex + the unweighted complex (42 total reps)

*Alt legs after every set for a total of 3 each side

*It is your choice on loading for the weighted portion

*Choose a weight that you are able to complete unbroken each set - opting for speed over weight

Complex Demo:

1 Bulgarian Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats