Workout of the day

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07
Jul

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
Tabata Abmat Sit-Ups

Then

Tabata Glute Bridges

B: Back Squat

3-Rep Heavy

C: Metcon (Time)

3 Rounds
75 Double-Unders (Sub 150 single unders)

50 Air Squats

400m Run

05
Jul

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

For Time:

Teams of 2:

2000m Row

100 KBS (R+53/35, Rx44/26)

100 Deadlifts (R+135/95, Rx115/75)

100 Push-ups

1500m Row

75 KBS (R+53/35, Rx44/26)

75 Deadlifts (R+185/125, Rx135/95)

75 Push-ups

1000m Row

50 KBS (R+53/35, Rx44/26)

50 Deadlifts (R+225/155, Rx185/125)

50 Push-ups

04
Jul

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Pausing Snatch Pulls
10 Sets of 1

Pause (2) sec above knee level. (Empty bar)

B: Power Snatch

On the 1:30 x 7 Sets:

1 Hang Snatch Pull

1 Hang Power Snatch

Note: Record heaviest complex

C: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
12/9 Calorie Row/Bike

9 T2B

3 Thrusters (R+135/95, Rx 115/75)

03
Jul

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

ONE CLASS AT 9AM
IN TEAMS OF 3, COMPLETE 1776 REPS OF YOUR CHOICE. YOU MAY NOT, AS A TEAM, DO MORE THAN 200 REPS IN ANY EXERCISE, AND EVERYONE MUST DO AT LEAST 10 REPS OF EACH MOVEMENT. ONE PERSON WORKS AT A TIME.

KETTLEBELL SWINGS (R+53/35, Rx44/26)

PUSHUPS

BURPEES

PULL-UPS

AB MAT SIT-UPS

HOLLOW ROCKS

CAL ROW OR BIKE

JUMP ALT LUNGES

WALL BALLS (R+20/14, Rx 16/12)

GHD HIP EXT

DB PUSH PRESS

DB RENEGADE ROWS

*Also as one giant team every time you change movements push a sled. All three Red, White and Blue sleds have to travel 100m.

Independence Day, commonly known as the Fourth of July, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Independence Day is the national day of the United States

02
Jul

HomeGrown CrossFit - CrossFit

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A: Metcon (6 Rounds for reps)

Strict Handstand Pushups
6 Sets at 30% of Max Strict HSPU

pick a number and stick with it

*Record total for each round

B: Overhead Squat

5 Sets:

1 Tempo Overhead Squat*

1 Overhead Squat

2 Snatch Balance

*Tempo - 5 sec to find the bottom position. 2 sec pause in bottom.

*start @ 60% OHS and build

Note: Record heaviest set

C: Metcon (3 Rounds for reps)

Part #1

In a 5:00 Window...

100 Double-Under Buy-In (Sub 200 Single Unders)

Time remaining, AMRAP:

12 Overhead Squats (R+95/65, Rx 75/55)

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

Rest 2:00

Part #2

In a 5:00 Window...

100 Double-Under Buy-In

Time remaining, AMRAP:

8 Overhead Squats (R+115/75, Rx 95/65)

4 Burpee Box Jump Overs

Rest 2:00

Part #3

In a 5:00 Window...

100 Double-Under Buy-In

Time remaining, AMRAP:

4 Overhead Squats (R+125/85, Rx115/75)

4 Burpee Box Jump Overs

01
Jul

HomeGrown CrossFit - CrossFit

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A: Metcon (5 Rounds for weight)

Clean Primer
3 Sets:

1 Clean Pull

1 Clean High Pull

... Followed by:

"On the 1:30" x 5 sets:

1 Hang Power Clean

1 Power Clean

*build in weight

B: Metcon (Time)

15 Power Cleans (R+155/105, Rx125/85)

800m Run

10 Power Cleans

500m Run

5 Power Cleans

250m Run

Come on in. Your first class is on us

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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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