Workout of the day

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06
May

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 BB Bent Over Rows

:60sec bottom of a sq hold with BB in the front rack

250m Run

C: Squat Clean

Every :30 for 6 Minutes

1 Rep at 75-80%

C: Metcon (Time)

5 Rounds

12/10 Calorie Row or Bike

6 Strict HSPU

12 Power Snatch (R+95/65, Rx 75/55)

Rest :60

05
May

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Run 1 Mile Run

*Vest Optional

B: Deadlift (4x4)

@75-85% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 Minutes
Climb the Ladder

100m Sprint

3 Push Press (R+115/75, Rx 95/65)

100m Sprint

6 Push Press

100m Sprint

9 Push Press

etc…

03
May

HomeGrown CrossFit - CrossFit

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A.: Metcon (AMRAP - Reps)

Teams of 2

Every 6 min for 5 Rounds

Round 1: 40 Cal Bike/Row + Max Push Ups

Round 2: 40 Cal Bike/Row + Max Box Jump overs (R+24/20, Rx 20/16)

Round 3: 40 Cal Bike/Row + Max Burpees

Round 4: 40 Cal Bike/Row + Max KBS (R+53/35, Rx 44/26)

Round 5: 40 Cal Bike/Row + Max Goblet Squats (R+53/35, Rx 44/26)

1 min rest between rounds

*one person working at the time.

02
May

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

500m Run

40 Empty Bar or PVC OHS

500m Run

B: Snatch

Every :45 for 9 Minutes

1 Rep at 70-80%

C: Metcon (Time)

10 Rounds

5 Deadlifts (R+ 275/185, Rx 225/155)

5 Strict Pull-ups

10 T2B

01
May

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 BB behind the head press

10 BB Good Mornings

10 each leg BB single leg DL

B: Split Jerk

7X1

Build weight over sets

C: Metcon (AMRAP - Reps)

3 Rounds
:60 Handstand Hold freestanding or on wall

:60 Front rack Barbell Hold (R+185/125, Rx155/105)

:60 Max Effort Rope Climbs

Rest 2:00

at 15:00 finish with a 1mile Run

(Score is total rope climbs)

30
Apr

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Alt DB Reverse Lunges

10 Bench S-Arm DB Row

10 DB Bicep Curls

B: Front Squat

6×2 @85%

C: Metcon (Time)

3 Rounds

50m DB Farmers Carry (R+100/80, Rx 70/50)

100′ HS Walk (SUB 5 wall walks)

30 Goblet Squats (R+70/53, Rx 53/44)

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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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