20May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
:30s Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up
Then,
Performed With Light wt:
10 Front Squats
10 Romanian Deadlifts
10 Russian Swings
10 Strict Press
10 front Squats
B: Metcon (4 Rounds for time)
On the 5:00 x 2 Rounds:
21 Over-and-Back DB Hops (Sub 42 line hops)
12 Single Arm KB DB Thrusters (6 per side) (BB thrusters)
21 Over-and-Back DB Hops
6 Single Arm KB DB Clean & Jerks (BB C&J)
21 Over-and-Back DB Hops
6 Single Arm KB DB Devils Press (BB ground to OH)
On the 5:00 x 2 Rounds:
21 Over-and-Back DB Hops
6 Single Arm KB DB Devils Press
21 Over-and-Back DB Hops
6 Single Arm DB Clean & Jerks
21 Over-and-Back DB Hops
12 Single Arm DB Thrusters
*A new round starts every 5 min in this interval workout (0-5-10-15)
**We're looking for these rounds to take 4 min or less to complete so you have at least 1 min to recover
C: Metcon (No Measure)
4 Rounds:
:40s Flutter Kicks
:20s Rest
:40s Hollow Rocks
:20s Rest
19May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
6 Rounds
100m Run (Sub 30 jumping jacks)
10 Romanian Deadlifts
20 Bent Over Rows
B: Metcon (Time)
5 Rounds: (20 min cap)
400m Run (Sub 80 Mt Climbers or 40 Box Jumps/step ups)
21 KB Plate DB Swings
9 Strict Pull-ups (Sub 9 KB DB Rows per side)
C: Metcon (No Measure)
3 Rounds
9 Single Legged Deadlifts (Left)
9 Single Legged Deadlifts (Right)
15 Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges
*can be done with KB BB or DB
18May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
:30s Mt Climbers
:30s Samson
:30s Push-up to Down Dog
:30s Slow Air Squats
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
20 KB DB Alt Power Snatches (or BB Power snatch)
40 Box Jumps (40 step ups, 80 Over and Back DB Hop or line hops)
20 KB DB OH Reverse alt step Lunges (Switch arms at the 10 rep mark and continue to alt legs each rep)
40 Box Jumps
*Goal 3+rounds
C: Metcon (5 Rounds for reps)
On the Minute for 5 min:
6 Hand Release Push-ups
then max strict press (Single Arm KB DB Strict Presses switch arms every 5 reps)
16May
HomeGrown CrossFit - CrossFit
A. : Warm-up (No Measure)
3 Rounds
20 Reverse Lunges (10 each side)
20 Thoracic Rotations (10 each side)
20 Shoulder Taps
40 Jumping Jacks
then ...
3 Rounds
40 -Sec Squat Hold
40 Flutter Kicks
10 DB/KB Single arm Arnold Press (10 each arm) (BB Strict Press)
B.: Metcon (No Measure)
For Time:
1000 m Run
100 Power Cleans
80 Step-ups
60 Ground to overhead
40 Weighted Sit ups
20 KB/DB or Plate Swings
15May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Running Line Drills
Over the Hurdle
Knee to Chest
Cradle Stretch
Quad stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Arm circles with a toe touch
High Knees
Butt Kickers
Side Shuffles
B: Warm-up (No Measure)
KB BB DB Warm-up
:30s each (:15s each side if one KB DB)
Deadlift
Hang Power Clean
Front Squat
Strict Press
C: Metcon (Time)
20min CAP
10-9-8-7-6-5-4-3-2-1:
Clusters (sq clean thruster)
200m Run (Sub 20x10 Shuttle Runs or 50 Mt Climbers -R/L=2)
D: Metcon (Time)
3 Rounds
50' Overhead Walking Lunges or 15 Alt Step Forward Lunges (if single object R arm)
15 Deadlifts (if single object R arm)
50' Overhead Walking Lunge (if single object L arm)
15 Deadlifts (if single object L arm)
14May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
8 Rounds
:20s Spiderman
:10s Mt Climbers
Then
8 Rounds
:20s Single Unders, or Jumping Jacks
:10s Air Squats
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
(Goal 8-12 rounds)
10 Burpees
25 Double Unders (Subs - 40 Single Unders, 25 Double Taps, or 50 Line Hops
C: Metcon (AMRAP - Reps)
AMRAP 6
Max Reps Strict Presses
On the Minute: 10 Sit-Ups
*Within the 6min window, complete as many strict presses as possible
*You can use one DB or KB and alternate hands as you see fit, but recommend changing every 5-10 reps
*You can also use two DB or BB but should be light enough that you can do 10+ reps unbroken
*The sit-ups will be at the (0-1-2-3-4-5) min mark