Workout of the day

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18
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Reverse snow angles

10 V-ups

10 Glute Bridges

10 Hamstring curls w/ sliders

B: Front Squat

Pausing Front Squat

5 Sets of 2

3s pause in the bottom of each rep.

C: Metcon (Time)

3 Rounds
15 Front Rack Alt Step Lunges (R+115/75, Rx 95/65)

15 Lateral Barbell Burpees

17
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches warm ups

B: Hang Clean

On the Minute x 4:

Minute #1 - 2 Hang Squat Cleans

Minute #2 - 2 Hang Squat Cleans

Minute #3 - 2 Hang Squat Cleans

Minute #4 -1 Hang Squat Clean

Minute #5 -1 Hang Squat Clean

*On the 1 Hang Squat Clean, building in load.

Note: Record heaviest 1rep Hang Sq Cln

C: Nicole (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
"STRICT NICOLE"

*If you cant do pull-ups yet step up low bar or rings. THERE ARE NO BANDS IN THE

16
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

On the 1:30 x 4:

100m Sprint

15 Ab mat Sit-Ups

15 Supermans

B: Back Squat

On the 2:00 x 6 Sets:

On the 0:00... 3 Reps @ 75%

On the 2:00... 1 Rep @ 80%

On the 4:00... 3 Reps @ 80%

On the 6:00... 1 Rep @ 85%

On the 8:00... 3 Reps @ 85%

On the 10:00... 1 Rep @ 90%

Note: Record 1rep at 90%

C: Metcon (4 Rounds for time)

On the 5:00 x 4:

30 Air Squats

20 Jump Split Alt Lunges

7 Power Snatches (R+115/75, Rx 95/65)

14
Jun

HomeGrown CrossFit - CrossFit

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A.: Metcon (5 Rounds for time)

Teams of 2:

Every 7 min x 5 Rounds

30/24 Cal Row/Bike

400m Run

20 Burpees

20 Clean & Jerks (R+95/65, Rx75/55)

*One person works at the time.

13
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for weight)

Barbell Reverse Alt Step Lunges

3 Sets of 12

C: Metcon (Time)

Every 3:00 for 7 Rounds:

400m Run

R+12, Rx 8 Toes to Bar

Note: Record *slowest* round

12
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for reps)

With a Partner. One person works at a time. Switch work as needed.

Part #1

AMRAP 7 - Max Overhead Squats

First 50 Reps - (R+115/75, Rx 95/65)

Second 50 Reps - (R+135/95, Rx 115/75)

Time Remaining - (R+155/105, Rx125/85)

Rest 3:00

Part #2

AMRAP 7 - Max Bench Presses

First 50 Reps - (R+135/95, Rx 115/75)

Second 50 Reps - (R+155/105, Rx125/85)

Time Remaining -(R+185/125, Rx155/105)

***ALWAYS A SPOTTER***

Rest 3:00

Part #3

AMRAP 7 - Max Deadlifts

First 50 Reps - (R+185/125, Rx155/105)

Second 50 Reps - (R+ 225/155, Rx 165/125)

Time Remaining - (R+ 275/185, Rx 225/155)

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

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650-218-5836

Send us an email

breanne@hgxfit.com

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551 Taylor Way
San Carlos, CA
94070

 

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