Archives for March 2020

March 31, 2020 - No Comments!

Tuesday

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

March 30, 2020 - No Comments!

Monday

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

March 28, 2020 - No Comments!

Saturday

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

March 27, 2020 - No Comments!

3/27/2020

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

March 26, 2020 - No Comments!

3/26/2020

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

March 25, 2020 - No Comments!

3/25/2020

HomeGrown CrossFit - CrossFit

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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

March 24, 2020 - No Comments!

3/24/2020

HomeGrown CrossFit - CrossFit

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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

March 23, 2020 - No Comments!

3/23/2020

HomeGrown CrossFit - CrossFit

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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

March 20, 2020 - No Comments!

3/20/2020

HomeGrown CrossFit - CrossFit

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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!!!

March 19, 2020 - No Comments!

3/19/2020

HomeGrown CrossFit - CrossFit

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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

The dream is free. The hustle is sold separately.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 
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