Workout of the day

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12
Jan

HomeGrown CrossFit - CrossFit

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A: Back Squat (Deload Week)

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo:

* 5 Sec Down

* 1 Sec Pause

* Regular Stand

Set 1: 60% of your 5RM

Set 2: 65% of your 5RM

Sets 3-5: 70% of your 5 RM

Note: Record Sets 3-5 @ 70%

B: Metcon (AMRAP - Rounds and Reps)

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

20 Hang Power Snatches (R+95/65, Rx 75/55)

20 Box Jumps (R+24/20, Rx20/16″)

20 Front Squats

20/15 Cal Row Bike Ski

*Looking to get 3+Rounds

10
Jan

HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 2

800 m Run + 27 Power Snatch (R+95/65, Rx75/55)

800 m Run + 27 Wall Balls (R+20/14, Rx16/12)

600 m Run + 21 Power Snatch

600 m Run + 21 Wall Balls

400 m Run + 15 Power Snatch

400 m Run + 15 Wall Balls

200 m Run + 9 Power Snatch

200 m Run + 9 Wall Balls

*Example ..

Run 800m together, Partner A does 27 Power Snatches while Partner B does 27 Wall ball

Run 800m together, Partner B does 27 Power Snatches while Partner A does 27 Wall ball ...

Run 600m together, Partner A does 21 Power Snatches while Partner B does 21 Wall ball and so on...

09
Jan

HomeGrown CrossFit - CrossFit

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A: Overhead Squat (Tempo)

5 Sets of 1

Start around 60-65% of your 1RM. Build throughout sets

* Tempo: 5 Sec Down, Stand Fast

*Scale to FRONT SQUATS with same tempo

* Rx+ After Each Set: 3-5 Bar Muscle-ups

Note: Record heaviest set of 1

B: Metcon (Time)

3 Rounds
15 Overhead Squats (R+75/55, Rx 65/45) Rx+95/65lbs

15 Supine Ring Row

5 Sandbag over 40' box (R+150/100, Rx75/50)

400m Run

* R+ after throwing sandbag over you have to climb over boxes

* Scale box heights if needed and use jerk block for climbing over

08
Jan

HomeGrown CrossFit - CrossFit

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A: Power Clean (Complex)

On the 2:00 x 5 Sets:

1 "3-Pause" Power Clean

1 Power Clean

*1st Pause (2 Sec): Just Below Knee Level

2nd Pause (2 Sec): Jumping Position (Pockets)

3rd Pause (2 Sec): Catch Position

Note: Record heaviest complex

B: Metcon (Time)

4 Rounds:

10 Single Arm DB Hang Clean and Jerk - 5R, then 5L (R+50/35, Rx 40/25)

250m Run

30 V-ups

Directly Into...

4 Rounds:

10 DB Alt Single Arm Snatch

15/12 Cal Row Bike Ski

30 Alt Step Forward Lunges *only one DB hold any way you want

07
Jan

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

16 Weighted Sit-ups (Use Ab Mat and anchor feet, keep weight across chest)

12 Romanian Deadlifts (Can use barbell or 2 DB/KBs)

8 Pausing Bent Over Barbell Rows (Pause for 2 seconds with chest at bar)

B: Push Press (10min Cap)

4 Sets of 6 Reps

approx. 90% of your 10RM from previous week

If don't know 10RM, use approx. 70% of 1RM. Rest 1-2min b/t sets.

(off the rack)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
60 Double Unders (Scale to 120 Singles/approx. 1 min work)

30/21 Cal Row Bike Ski

10 Thrusters (R+155/105, Rx125/85)

06
Jan

HomeGrown CrossFit - CrossFit

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A: Strict Gymnastics

0:00-5:00

3 Deficit Strict Handstand Push-ups

(*Scale to HSPU or Strict DB Press)

:15 Second Hanging L-Sit (Scale to Hollow Body Hold)

5:00-10:00

10 Hand Release Pushups

6 Strict Toes to Bar (Scale to strict Hanging Knee Raise)

10:00-15:00

3 Tempo Strict Pull-ups (3 Sec Up, 3 Sec Down) (*Scale to Ring Rows)

:15 Sec Freestanding Handstand or Handstand Floater Practice

B: Metcon (3 Rounds for reps)

AMRAP 4:

27 Box Jumps (R+24/20, Rx20/16)

27 Burpees

27 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Chest to Bar, or Ring Rows)

Rest 2 Minutes

AMRAP 4:

21 Box Jumps

21 Burpees

21 Toes to Bar

Rest 2 Minutes

AMRAP 4:

15 Box Jumps

15 Burpees

15 Pull-ups

*Looking to get 1 Round in first segment, 1+ in second segment, and 1.5 on 3rd segment.

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