Workout of the day

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17
Dec

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
5 Inchworms

200' DB Single Arm Overhead Carry (Change Every 50')

B: Push Press

Build to a 10RM

*This will be used as a benchmark for the cycle.

C: Metcon (Time)

21-15-9:

Push Jerks (R+135/95, Rx 115/75)

Lateral Barbell Burpees

16
Dec

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Strict Gymnastics
0:00 - 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 - 12:00

1 Strict Chest to Bar Pull-up + 15' Handstand Walk

2 Strict Chest to Bar Pull-ups + 15' Handstand Walk

3 Strict Chest to Bar Pull-ups + 15' Handstand Walk

12:00 - 18:00

25 Double Unders

:15 Second L-Sit b/t boxes

5 Tempo Ring Rows

B: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 700m Row

7 Squat Cleans (R+95/65, Rx 75/55)

25 Double Unders

Rest 2 Minutes

AMRAP 5:

Buy-In: 500m Row

5 Squat Cleans (R+115/75, Rx 95/65)

25 Double Unders

Rest 2 Minutes

AMRAP 5:

Buy-In: 300m Row

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

25 Double Unders

15
Dec

HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave)

WAVE #1

Set 1: 6 Reps 70%

Set 2: 4 Reps 76%

Set 3: 2 Reps 82%

2 Minutes Rest

WAVE #2

Set 4: 6 Reps 76%

Set 5: 4 Reps 82%

Set 6: 2 Reps 88%

2 Minutes Rest

WAVE #3

Set 7: 6 Reps 82%

Set 8: 4 Reps 88%

Set 9: 2 Reps 94%

Note: The "WAVE Percentage" is from last week's heavy 5-Rep.

Record Set 9: 2 Rep @ 94%

B: Metcon (Time)

2 Rounds
50 Wallballs (R+20/14, Rx 16/12)

40/30 Cal Row Bike Ski

30 Toes to Bar

20 Alt DB Snatches (R+60/40, Rx 50/30)

13
Dec

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Teams of 2

For Time:

100 m Prowler Push (R+&Rx: Men 4x45/Women 2x45)

80 KBS (R+53/35, Rx 44/26)

100 Wall Ball (R+20/14, Rx16/12)

80 Ab mat sit ups

100 Double unders (Sub 200 Singles)

80 Goblet Squats (R+53/35, Rx 44/26)

100 m Prowler Push

*One person works at the time.

12
Dec

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
10 Cossack Squats

10 DB/KB Waiter Squats (5 Reps Each Side)

B: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Build from last week. Same tempo, with higher percentages.

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Record heaviest weight

C: Metcon (Time)

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups,

2 Deadlifts (R+ 315/205, Rx225/155)

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups,

4 Deadlifts

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups

6 Deadlifts

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups

8 Deadlifts

1000m Run Row Bike Ski

15 Chest to Bar Pull-Ups

10 Deadlifts

TIME CAP: 35 min

11
Dec

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30 Seconds Front Plank Hold

:30 Seconds Overhead Squat Hold with pvc

:30 Seconds Superman Hold

B: Power Snatch (Complex)

On the 1:30 x 5 Sets:

1 "3-Pause" Power Snatch

1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level

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

3rd Pause (2 Seconds): Catch Position

Record heaviest complex

C: Metcon (Time)

3 Rounds
800m Run

21/15 Calorie Row Bike Ski

then

5 Rounds

7 Thrusters (R+75/55, Rx 65/45)

7 Pull-ups

7 Burpees

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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