Workout of the day

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

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

TABATA
1) Single Arm Plank - Can be done on hand or elbow. Ex: Right Side for 20 sec, 10 sec Rest, Left Side for 20sec, 10 sec Rest, Right Side for 20 sec..etc

2) Glute Bridges

3) Plank - Alternate each :20 interval between regular plank and plank shoulder taps

4) Flutter Kicks

5) Alt V-ups

6) shoulder to overhead DB,KB, BB, Odd-Object

*We'll work through all 8 tabata rounds of a movement before moving on to the next movement.

*A tabata is :20 Seconds of work :10 of rest

*You'll spend 4 Minutes at each station (8 rounds)

*Total workout time is 24 Minutes

*As always..feel free to modify or spice it up. Contact us with questions.

B: Warm-up (No Measure)

MOBILITY
1. Couch Stretch: 2 Minutes Each Side

2. Pike Stretch: 2 Minutes video

3. Child’s Pose: 1 Minute

4. Pigeon Pose: 2 Minutes Each Side

C: Warm-up (No Measure)

15-20 Minute cool down walk in the sun

HomeGrown CrossFit - CrossFit

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Workout - HOME

A): Metcon (No Measure)

3 ROUNDS

7 inchworms

10 Bulgarian split squats (use a chair to support your leg) ( each leg)

10 scapular push-ups

20 Mountain climbers

100 D.U / 200 Singles or 80 Jumping jacks

Optional Finisher

B): Metcon (Time)

For time:

50 Alternating V-ups

50 Jumping lunges

50 pistols or 60 air squats

400 m Run

50 Alternating V-ups

50 jumping lunges

50 pistols or 60 air squats

Saturday challenge:

Join us on the HGX bingo challenge and tag us ! We will repost it

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Home FIT
Accumulate 20min of Wall Sits 45#/25# weight

Everytime you break, 5 burpees

35min time cap

A2: Metcon (Time)

NO EQUIPMENT
Accumulate 20min of Wall Sits

Everytime you break, 5 burpees

35min time cap

B: Metcon (Time)

1-2-3…10-9-8…3-2-1

In outs

Push ups

C: Metcon (Time)

FRIDAY CHALLENGE
For time Run 1 mile every 400m 20 jump split lunges

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

Home FIT
AMRAP 25 minutes:

10 Air Squats + 50 Double-Unders* (See below for Double Under Mods)

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

Etc...

*Instead of DU you can also do 100 Single Unders, 50 Jumping Jacks, 50 Mountain Climbers -R/L=2, 50 Lateral Hops over dumbbell or similar object-over and back is 2

A2: Metcon (AMRAP - Rounds and Reps)

NO EQUIPMENT
AMRAP 25:

10 Air Squats + 400m Run (400m run is typically 1:30ish, so if no distance measured, run :45 one direction and turn around and come back

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Or Non Running Version:

B) 3 Rounds

:30s Kettlebell/DB Side Plank (Left Arm)

:30s Kettlebell/DB Side Plank (Right Arm)

5 Inchworms

*If no KB or DB you can use any weighted object - small 5/10lb plate, etc