Workout of the day

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11
Mar

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
5 Penday Rows (all with empty barbell)

5 Snatch Pulls

5 Power Snatch

5 Snatch Balance

B: Squat Snatch

6×2 @ 80-85%

Drop and Reset

Rest as needed

C: Metcon (AMRAP - Reps)

AMRAP 4:00 x 3

500m Run

60 Double Unders

Max Chest to Bar Pull Ups in remaining time

Rest 2:00

09
Mar

HomeGrown CrossFit - CrossFit

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A: Metcon (5 Rounds for reps)

In Team of 2 together complete Intervals – For Reps

AMRAP 3:00 x 5

Rest 1:00

20 Partner Facing Burpees

40 DB Alt Renegade Rows (R+50/35, Rx 40/25)

Max Abmat Sit-Up in remaining time

*One person works at a time, except for Abmat sit-up. Both partners work together and add number of sit-ups (together).

08
Mar

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

19.3 RX

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Men: 50-lb. DB, 24-in. box

Women: 35-lb. DB, 20-in. box

Time cap: 10 minutes

B: Metcon (Time)

19.3 INTERMEDIATE

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 5-in. elevated strict handstand push-ups

200-ft. handstand walk

Men: 35-lb. DB, 24-in. box

Women: 20-lb. DB, 20-in. box

Time cap: 10 minutes

C: Metcon (Time)

19.3 SCALED

For time:

200-ft. dumbbell front-rack lunge

50 dumbbell box step-ups

50 5-in. elevated strict handstand push-ups

200-ft. bear crawl

Men: 50-lb. DB, 24-in. box

Women: 35-lb. DB, 20-in. box

Time cap: 10 minutes

07
Mar

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
10 DB Single Leg DL (5/side)

10 DB Single Arm Overhead Squats (5/side)

10 Supermans with one DB

B: Power Snatch

EMOM for 10 Minutes

1 rep @ 75%+

C: Metcon (4 Rounds for reps)

Every 3min for 4 Rounds
Run 400m

Max S-Arm DB Hang Clean and Jerk in remaining time (R+50/35, Rx 40/25) switch arms as needed

Rest 1 min

*DO NOT DROP DB

06
Mar

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Steady Rounds
10 Calorie row

10 Jump Squats

B: Split Jerk

Find 1RM in 15 Minutes

C: Metcon (5 Rounds for reps)

AMRAP 3:00 x 5

8 DB Box Step Overs (R+50/35, Rx 40/25)(R+24"/20",Rx20"/16")

10 Alt Pistols

10 HSPU (2019 Open Standard)

Rest 1:00

Prior to starting, you need to establish the foot line on the wall for the HSPU. For the 1st step, measure the distance from your elbow middle knuckle while makes a fist. Feet at hip width and heels touching the wall. A line will need to be drawn on the wall, marking the height of your head. From the mark for the top of the head, add half the distance measured from your elbow to middle knuckle and make a second mark. This will be the height of the target line for the HSPU.

05
Mar

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Ring Rows (Hands Prone)

10 Ring Rows (Hands Supine)

10 Hamstring Curls w/ Sliders

20 Mt Climbers w/ Sliders

B: Front Squat

4×4 (Start around 80%)

Rest as needed

C: Metcon (Time)

For Time
30 Deadlift (R+ 275/185, Rx 225/155)

60 HR Push Ups

Run 1 mile

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breanne@hgxfit.com

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San Carlos, CA
94070

 

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