Workout of the day

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09
Apr

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

coaches warm-up

B: Squat Clean

EMOM for 12 Minutes

1 Rep at 70-80%

C: Metcon (3 Rounds for reps)

Every 5:00 for 15:00

Row 750/600m

30 KB Swing (R+53/35, Rx44/26)

Max Box Jump Over (R+30/24,Rx24/20) in remaining time

(Score is total Box Jump Overs)

08
Apr

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Row 1000m

10 Bent Over Barbell Row

10 Good mornings

B: Deadlift

4×4@70-80% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Minutes

Climb the Ladder

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

1 Bar Muscle Up

4/2, 6/3, 8/4, etc…

06
Apr

HomeGrown CrossFit - CrossFit

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A. : Metcon (AMRAP - Rounds and Reps)

Teams of 2 :

AMRAP 15 MIN

8 Pull ups

8 DB Snatch (R+50/35,Rx 45/25)

8 Box Jumps

8 Burpees

Rest 5 Min .. Then

AMRAP 10 MIN

10 Thrusters (R+115/75, Rx95/65)

10 Toes to Bar

* Partner A completes a full round then then Partner B goes... one person working at the time.

05
Apr

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warm-up

B: Deadlift

3×12 @50-55% of 1RM

C: Metcon (Time)

For Time
300 Double Unders

150 Ring Rows

100 Hang Clean and Jerks (R+115/75, Rx 95/65)

150 Push Ups

300 Double Unders

* Alternate sets with a partner. DU must be completed in sets of 50, Ring Rows and Push Ups in sets of 15, and Hang Clean and Jerks in sets of 10.

04
Apr

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Minutes

Rower or Bike

B: Metcon (Weight)

6 Sets
5 T&G Power Cleans

into

6 Front Rack Alt Reverse Step Lunges

*Increase weight every 2 sets

C: Metcon (Time)

For Time
10-1

Strict Pull Ups

Strict Ring Dips

*Optional - Complete with a weighted vest

D: Metcon (No Measure)

3×20 GHD Sit Ups or Abmat sit up

Rest as needed

03
Apr

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 KB Goblet Squats

100′ Bear crawl

B: Front Squat (Pause Front Squat)

Build to a Heavy Triple

C: Metcon (Time)

For Time
EMOM until completion

12/10 Calorie Row

Max Burpee Box Jumps(R+24/20, Rx20/16) in remaining time

Continue until 200 total Burpee Box Jumps are completed

*Alternate minutes with a partner

TIME CAP : 30 MIN

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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