Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds

10 Partner Glute Ham Raise

20 alt Pistol or Pistol Progressions (10 each leg)

B1: Push Press

5x (3 Push Press + 2 Push Jerks)

*Start at 70% of 1RM Push Press

B2: Metcon (No Measure)

5x 5-7 Chest to Bar Strict Pullups

C: Metcon (AMRAP - Reps)

AMRAP 7

3, 6, 9, 12, 15…

DB Clean and Jerks (R+45/25, Rx 35/15)

Toes to Bar

D: Metcon (Calories)

2 Rounds of 2:00 on/2:00 off

Max Calorie Assault Bike or Rower

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

“The Great Pumpkin”

Teams of 5, 30 min AMRAP

500m run with “Pumpkin”

_everyone must run 500m together with their pumpkin. Carrier pumpkin anyway you want

250m Walking Lunge with Pumpkin

_ Partners resting position holding pumpkin overhead walking with team 250m

100 Nailing the Coffin=Hammer Strikes

_ partners resting position pumpkin Squats

50 Crossing the graveyard

_ Partners resting position holding a plank

100 Wall Balls

_ Partners resting position pumpkin Russian twists

100 Pumpkin sit ups*

_ Partners resting position holding a hollow body

50m Team Prowler Pushes*

_Partners resting position is cheering your team on
Notes:

* Only one person working at a time to contribute for your teams total reps however everyone else on the team will be in a designated resting position.

*Everyone carries a “pumpkin” —  either a Medicine Ball (20#/14#), a Slam Ball (20#/15#), or an actual pumpkin (~10-15 lbs).

Each team gets 1 pumpkin and the pumpkin may not touch the ground, or be used for wall balls.

*100 Reps assumes a 5 person team.  If the team has more/less members, # of reps = 20 reps each teammates

*Crossing the graveyard: each team member will assume a plank position either on their forearms or on their hands. The team member that is jumping has to jump over each of the planked team members legs. Once they jump over each team member they will position them self in a plank and the next team member will get up and start jumping.

*Pumpkin Sit-ups: 2 partners sit with feet touching. One holds ball overhead while performing a sit-up, tapping ball on ground above the head, then comes up and passes the ball to the other partner who performs the same movement. Other 3 hold a hollow body

*Team Prowler Push(es) = every teammates must ride once on the prowler down and back.   The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

3 Snatch Pulls (Heavy)

10 Ring Pushups

50m Sled Drag (Forwards) at bodyweight

B: Front Squat

5x (Pause Front Squat + 1 1/4 Front Squat + 1 Front Squat)

*Start at 70% of 1RM Front Squat

C: Metcon (Time)

4 Rounds

250m Run

12 DB Alt Snatches (R+45/25, Rx 35/15)

12 DB OH Squats (6/6)

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 3…

*Ideally, 1 bar per team

Metcon (Time)

10:00 – 20:00

*Ideally, 1 bar per team

Metcon (Time)

20:00 – 30:00

*One person will jump over bar, 2 people will have to jump over the plates

*Ideally, 1 bar per team.

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

1 Round

40 Glute Ham Raise

40 Hollow Rocks

40 Arch Ups

B1: Shoulder Press

5x (3 Strict Press + 3 Push Press)

*Start at 70% of 1RM Strict Press

B2: Metcon (No Measure)

5x 5-7 Strict Chest to Bar Pullup

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

30 KB Swings (R+53/35, Rx44/26)

20 Shoulder to OH (R+95/65, Rx 75/55)

R+ 5 Ring MU, Rx 10 Chest to Bar Pullups

D: Metcon (Calories)

7min Assault Bike or Rower

*Pick a pace that you can maintain for all 7min.

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

12 Heavy DB/KB Rows (12 each arm)

15-20 GHD Situps or ab mat sit ups

B: Back Squat

Pause Back squat (3 Seconds) 5×3

*Same weight across. Try something in the 75-85% range

C: Metcon (Time)

4 Rounds

50m Prowler Push (R+&Rx Men Four 45+ two25lbs/ Women Two 45 + two 25lb Plates )

10 Burpees

30 Double Unders

*Rest as needed between rounds. Goal is to keep all rounds with 15 seconds of each other.