Workout of the day

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16
Apr

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat – Establish a 10RM

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12

60 Double Unders

20 Hang Power Cleans (R+135/95, Rx 115/75)

10 Front Rack Lunges

C: Metcon (No Measure)

5 Rounds

5-10 Strict Pullups

10-15 Pushups

15-20 GHD Situps

16
Apr

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

4 Rounds

15 Hollow Rocks

15 Arch Rocks

5 Dragon Flies

20 Russian Twist

B: Metcon (Time)

2.5k Run

100 Burpees

16
Apr

HomeGrown CrossFit - CrossFit

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A: Overhead Squat

Pause OH Squat 5×3

*3 Second Pause in the bottom of the squat

*Start at 70% and work up if possible

B: Metcon (Time)

3 Rounds

40 Double Unders

20 Alt DB Snatches (R+60/40, Rx 50/30)

10 Chest to Bar Pullups

16
Apr

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Accumulate 2:00 in each of the following:

L-Sit

HS Hold (chest to wall)

Hang from Pullup Bar

B: Metcon (5 Rounds for time)

5x 500m Row (1:55/2:05 pace)

*Rest 2 minutes between

16
Apr

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

3 Wall Walk

5 Shoulder Taps Each Side

:45 HS Hold

*Rest as needed between rounds

B1: Shoulder Press

Shoulder Press 5×5

*Start at 60% and work up

B2: Metcon (Weight)

Pendlay Rows 5×10

C: Metcon (Time)

50 Wallballs (R+20/14, Rx 16/12)

40 Front Rack Lunges (R+115/75, Rx 95/65)

30 Toes to Bar

20 Power Snatches

10 Burpees Over Bar

16
Apr

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat – Establish a 6RM

B: Metcon (AMRAP - Rounds and Reps)

Complete the following:

AMRAP 5

35 Double Unders

7 Clusters (R+135/95, Rx 115/75)

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 5

6 DB Deadlifts (R+50/35, Rx 45/25)

9 DB Hang Power Cleans

12 Alt DB Renegade Rows

C: Metcon (Time)

400m Farmer’s Carry (R+50/35, Rx 45/25)

It's not going to be easy, it's going to be worth it.

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94070

 

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