Workout of the day

11
Jun

HomeGrown CrossFit - CrossFit

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

B: Metcon (7 Rounds for reps)

On the 1:30 x 7 Sets:
2 Front Squat

4 Back Squats

Barbell Loaded at 63% 1RM Front Squat

*if you dont have extra wt. to build work on technique

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
50m Walking Lunge or 30m step lunges

200m DB Single Arm Farmers Carry or Front Rack Walk

30 AbMat Sit-ups

*** Suggested wt ***

Barbell (R+75/55, Rx 65/45)

One Db (R+50/35, Rx 40/25)

10
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
10 DB KB BB Push Press

20 Alt Reverce Lunges

200m Run or 25 Jacks or Mt Climbers

B: Power Snatch

EMOM x 5 Sets

1 Rep, Building Across

*if you dont have extra wt. to build work on technique

C: Metcon (Time)

AMRAP 2

35 Double Unders (35 single unders, 35 line hopes)

5 Lateral DB Burpees

Max Plate Devil’s Press or DB Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 3

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

*the goal is 50 Devil’s Press or 15 min time cap

*The first three intervals last for 2 min, with the final lasting 3 min

*There is 2 min of rest between intervals

*After completing the DU and lateral DB burpees, you’ll complete as many Devil’s Press as your can with the remaining time

*Your workout will continue until you have finished 50 total Devil’s Press

*As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

*Record the total time (including rest) it takes to complete the 50 reps

*If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

*** Suggested wt ***

Plate (R+45/35, Rx35/25)

Double Db (R+50/35, Rx 40/25)

C: Metcon (Time)

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 7
7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Banded Pull-Aparts

09
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
100m Run or 25 Jumping Jacks

10 Air Squats

5 Burpees

B: Metcon (Time)

21-18-15-12-9-6-3:

Front Squats

200m Run (Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps)

18:00 Time Cap

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

Double Db (R+45/25, Rx 35/15)

C: Metcon (No Measure)

10:00 Cap
50 V Ups

1:30 Hollow Hold

50 V Ups

08
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds :30s each
:30s Hollow Rocks or holds

:30s Air Sq

:30s Side Plank (:15s Each side)

:30s Hand Release push ups

B: Hang Power Clean

Every :60s x 5 Sets

3 Reps, Building Across

*if you dont have extra wt. to build work on technique

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
1 Round of "Strict Cindy"

1 BB KB DB Power Clean and Jerk

1 Round of "Strict Cindy"

2 Power Clean and Jerk

1 Round of "Strict Cindy"

3 Power Clean and Jerk

...

Add (1) Power Clean and Jerk Per Round

Score = Total Reps Completed

Cindy = 5 pull ups or BB KB DB Rows, 10 Push ups, 15 Squats

*** Suggested wt ***

Barbell (R+155/105, Rx125/85)

Double DB (R+50/35, Rx 40/25)

DD: Metcon (No Measure)

5 Rounds
8 Tempo DB Floor Press (:5s Down)

8 Tempo Leg lifts (:5s Down)

06
Jun

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

"BIG FLOYD"

For Time

Cash In – Do your own research. Read anti-racist articles and educate yourself. I recommend the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness

800 meter Run

25 Deadlifts (135/95 lb)

25 Burpees

800 meter Run

25 Squat Cleans (135/95 lb)

25 Burpees

800 meter Run

25 Push Presses (135/95 lb)

25 Burpees

800 meter Run

25 Clusters (135/95 lb)

25 Burpees

800 meter Run

Cash Out – Donate, sign petitions, and spread awareness. Donate your money to the local organizations currently on the front line fighting for @blacklivesmatterdc, @minnesotafreedomfund. Sign the petition for justice for Breonna Taylor. Vote in upcoming local and national elections – this is the change to vote out officials who don’t support black lives and vote in the people that do. Get your local CrossFit box involved and encourage them to complete "Big Floyd" to raise awareness for black lives.

05
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rouonds
1 min Jog In Place (Sub Jump Rope, Mt. Climbers, Line Hops, Any cardio)

10 KB DB Swings (Russian)(plate swings)

15 Sit-ups

20 Air Squats

B: Metcon (5 Rounds for reps)

On the 5:00 x 6 Rounds:
10 Alt DB Power Clean and Jerk (BB Power C&J)

400m Run**(see below subs)

100m Single KB DB Farmers Carry (Sub Front Rack Carry w/BB) - 1st Round complete 100m Right , 2nd Rounds 100m Left, et

*6 intervals total, starting every 5:00

*Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

*Aim is to push our paces here given work rest, but be consistent across all intervals

*The alternating single DB power clean and jerk will begin on the ground in between the legs

** 400m Run

30 x 10 Meter Shuttle Runs

30 Box Jumps

30 Mountain Climbers

30 Weighted Step-ups

C: Metcon (No Measure)

20-18-16-14-12:
Alt Single Arm Curl to Strict Press

* Split Reps Evenly Between Arms

* Rest as Needed Between Sets

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