Workout of the day

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18
Nov

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
3:00 Row, Bike or Ski

Between sets, 20 GHD Sit-Ups or Ab mat sit ups

*In every 3:00 interval, the aim is to gradually increase our speed.

Minute 1 - Light Pace

Minute 2 - Moderate Pace

Minute 3 - Moderate/Fast Pace

B: Push Jerk

On the 2:00 x 5 Sets:

3 Push Jerks

*Barbell taken from the rack.

Aim is to build to heavy.

Record heaviest triple

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
15 Push Jerks (R+115/75, Rx 95/65)

30 Air Squats

60 Double Unders

17
Nov

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Row, Bike or Ski
5 Rounds, Not for Score:

1:00 - Light Pace

:40s - Moderate Pace

:20s - Fast Pace

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16'
12 Hang Power Cleans (R+155/105, Rx125/85)

12 Burpee Box Jump Overs (R+24/20, Rx20/16)

12 Push Jerks

12 Bar Muscle-ups

15
Nov

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2

1 mile Run

60 Toes to bar

60 Hang Power Cleans (R+95/65, Rx75/55)

60 Burpees

60 Push Presses (R+95/65, Rx75/55)

800 m Run

60 Push Presses

60 Burpees

60 Hang Power Cleans

60 Toes to bar

400 m Run

*One person works at the time.

*Run together

14
Nov

HomeGrown CrossFit - CrossFit

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A: Muscle Snatch (Technique)

On the Minute x 5:

3-Position Muscle Snatch (hi hang, knee, floor)

3 Overhead Squats

Record heaviest Muscle Snatch complex

B: Metcon (Weight)

On the Minute x 7:
Power Snatch

Overhead Squat

Squat Snatch

*build up if possible

Record heaviest complex

C: Metcon (Time)

25' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25)

3-6-9-12-15-18-21: Strict Pull-ups

* (25' =wall ball wall to post in the center of room)

13
Nov

HomeGrown CrossFit - CrossFit

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A: Front Squat

5 Sets, rest as needed:

1 Pausing Front Squat*

1 Front Squat

*(3) Pauses:

- 1sec at Parallel

- 1sec at Bottom

- 1sec at Parallel

Record heaviest set

B: Metcon (Time)

Teams of 2, AMRAP 25min
20 Front Squats (R+115/75, Rx 95/65)

10 Burpee Box Jump Overs (R+24/20, Rx20/16)

20 Supine Bar Rows

250m Heavy Object Run together pass object as needed

*One person works at a time. Split work as needed. Heavy Object could be anything (Keg, sandbag, KB, DB, your partner, plate)

12
Nov

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

4 Sets, Not for Time:

10-40 Unbroken Double-Unders

then Bar Muscle-ups skill work

B: Metcon (Time)

1000m Row

75/50 Cal Bike or Ski

10 Bar Muscle-Ups

40 DB Box Step-Ups (R+50/35, Rx 40/25), (R+24/20, Rx20/16)

10 Bar Muscle-Ups

75/50 Cal Bike or Ski

1000m Row

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650-218-5836

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breanne@hgxfit.com

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551 Taylor Way
San Carlos, CA
94070

 

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