Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds:

5 Russian Baby Makers

15 Jumping Jacks

20 Plank shoulder Taps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
10 DB Single Arm Sq Snatches (BB Sq Snatch, KB single arm OHS) (5 each side)

40 Double-Unders (Scale to 60 Single Unders or :30 Seconds of High Knees)

20 Burpees

40 Double-Unders

*Shooting for 5+ Rounds

B2: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
NO EQUIPMENT

20 "Odd-Object" Ground-to-Overhead

20 Lateral Hops over "Odd-Object"

20 Burpees

20 Lateral Hops over "Odd-Object"

C: Metcon (No Measure)

5 Minutes of Flutter Kicks

*Every break, complete 5 Pushups or 10 Curls either with Barbell or DB's (Scale to Knee Push Ups, or Incline Pushups on couch or bench)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

1 Minute Jog In Place

10 DB/KB/plate American Swings (eye level)

15 AbMat Sit-ups or Hollow Rocks

10 Good Mornings

10 Squats

B: Metcon (No Measure)

On the 5:00 x 6 Rounds:

10 Alt DB Single Arm Power C&J (BB power C&J)

400m Run (Approx. :45 Run one direction, :45 Run back)

100m Single DB Farmer Carry (BB back rack Carry)

Stimulus we are looking for:

*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 pace given work/rest. Goal is to be consistent for all intervals.

*The alt DB arm single power C&J will begin on the ground and between the legs

*The movement will move to the shoulder and then finish over head

*Record all 5 Interval times

B2: Metcon (No Measure)

NO EQUIPMENT
On the 5:00 x 6 Rounds:

15 Pushups

16 Walking Lunges (8 Per Leg)

400m Run or 15 Tuck Jumps

*If you have a backpack you can wear it to ADD load!

*If we can't get outside to run - Sub with 15 Tuck Jumps

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.