26Mar
HomeGrown CrossFit - CrossFit
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
25Mar
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds)
Home FIT
3 Rounds 1:00 Minute at Each Station:
1. DB Goblet Thrusters
2. Single DB Power Cleans
3. Hops over the DB
4. Single Arm Push Presses
5. Burpees
Rest
A2: Metcon (AMRAP - Rounds)
NO EQUIPMENT
3 Rounds 1:00 Minute at Each Station
1. Backpack Thrusters
2. Backpack Cleans
3. Hops over Backpack
4. Backpack Reverse Lunges
5. Burpees
Rest
24Mar
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Home FIT
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swing
A2: Metcon (AMRAP - Rounds and Reps)
NO EQUIPMENT
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridge
23Mar
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Home FIT
AMRAP 8:
2 Single DB Reverse Lunges
20 Double-Unders (40 singles)
4 Single DB Reverse Lunges
20 Double-Unders
6 Single DB Reverse Lunges
20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 8:
2 Single DB Power Snatches
20 Double-Unders (40 singles)
4 Single DB Power Snatches
20 Double-Unders
6 Single DB Power Snatches
20 Double-Unders
Continue to add (2) power snatches per round
A2: Metcon (AMRAP - Rounds and Reps)
NO EQUIPMENT
AMRAP 8:
2 Odd-Object Reverse Lunges
20 Double-Taps
4 Odd-Object Reverse Lunges
20 Double-Taps
6 Odd-Object Reverse Lunges
20 Double-Taps
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 8:
2 Odd-Object Ground to Overhead
20 Double-Taps
4 Odd-Object Ground to Overhead
20 Double-Taps
6 Odd-Object Ground to Overhead
20 Double-Taps
Continue to add (2) Odd-Object Ground to Overhead per round
20Mar
HomeGrown CrossFit - CrossFit
A: Front Squat (7 sets of 1)
5-Pause Front Squat
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%
*These percentages are based on your 1RM Front Squat
*This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement
*The 5 pauses take place for 2sec each at the following locations:
Quarter Squat, Parallel, Below Parallel, Parallel and Quarter Squat
Record heaviest set of 1
B: Metcon (5 Rounds for reps)
5 Rounds
AMRAP 4:
12 Sledgehammer Strikes (R+&Rx 16/8)
12 Burpee Box Jumps (R+24/20, Rx20/16″)
Max 10 Meter Shuttle Runs
**We want at least a minute-ish for the shuttle runs. So we will cap the at the 3 min mark to finish Sledgehammer/burpee box jumps
*Rest 1 Minutes Between Rounds
B2: Metcon (Time)
A) On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
A2) NO EQUIPMENT
"Death by Burpee"
On the Minute for AFAP (as fast as possible)
"X" Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.
B) TABATA
20sec on 10sec off 8 Rounds
flutter kicks
then
Hollow Rock or Hold
then
Front Plank to Pushup Plank
C) FRIDAY CHALLENGE
Max DU in the day or
Max Single the day
NO EQUIPMENT
Max jumping Jacks in a day
enjoy!!!
19Mar
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
AMRAP 7
1 Pausing Strict Handstand Push-up (Pause Double Strict DB Press)
1 Strict Handstand Push-up (Strict DB Press)
1 Pausing Strict Pull-up
1 Strict Pull-up (banded)
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups
Add (1) Rep to Each Movement Until Time Cap
HSPU:
Pausing Strict: Pause For 1 Sec with Head on the Ground but not resting & Don't Use Kip For Assist
Strict: No Pause & Don't Use Kip For Assist
Pull-up:
Pausing Strict: Pause For 1 Sec with Chin Over the Bar & Don't Use Kip For Assist
Strict: No Pause & Don't Use Kip For Assist
Kipping: No Pause & You May Use Kip For Assist
B: Metcon (Time)
4 Rounds (25min Cap)
50 Russian Kettlebell Swings (R+53/35, Rx44/26)
40 Air Squats
30 Ab Mat Sit Ups
20 KB Suitcase Deadlifts (10 R, 10 L)
10 DB Floor Press (Choose weight to allow 10 Heavy Unbroken)
250m Run after each round
B2: Metcon (Time)
Home Workout
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – (R+45/35, Rx 33/15)
*Change hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
B3) NO EQUIPMENT
For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats
*Walkouts – Video
*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.
C) TABATA
20sec on 10sec off 8 Rounds
Push ups
then
sit ups