HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

:50s Each with :10s transition

Easy Row Bike or Ski

Easy Single Unders

PVC Pass Throughs

Moderate Row Bike or Ski

Quick Single Unders

PVC Straight Leg Swings (:25s Each leg)

Faster Row Bike or Ski

High Knees Single Unders

PVC Overhead Squats

B: Metcon (3 Rounds for reps)

3 Rounds
9 Strict Pull-Ups

18 Hollow Rocks

27 AbMat Sit-Ups

*10min time cap

*Home Sub heavy bent over rows

C: Metcon (Time)

85/57 Cal Row/Ski or 60/40 Cal Bike

50 Single Arm DB Hang CJ (R+50/35, Rx 40/25)

400m DB Run

30 C2B Pull ups

400m DB Run

50 Single Arm DB Hang CJ

85/57 Cal Row/Ski or 60/40 Cal Bike

*Stimulus: 20-30min

*For the single arm hang clean and jerk, you will Swing the DB b/t the legs like a Kettlebell, Push press or push jerk the weight overhead

*Switch arms however you see fit (Every 1, 3, 5…)

*Choose a weight that allows you to complete 35+ unbroken reps when fresh

*Home pull-up Sub bent over rows, cal 60 box jump

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Shoulder Stability

EMOM 18

BB Overhead Fwd Lunges

KB Single Arm Bottoms Up Press (Hold for :20 to :30s), If you can hold for over :30s, go up in weight

BB Z Press (On the Floor – legs straight)

Back/Arms

EMOM 16

Chin-Ups (Supinated Grip)

BB Reverse Curls

DB Bent Over Rows (10 per side)

BB Bicep Curls

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2min Easy Row

10 Spidermans

10 alt Mountain Climbers

10 Air Squats

10 Frog Hops

10 alt Box Step-ups

10 Burpees

B: Handstand Hold (5 Rounds)

15/12 Cal Row/Ski or 11/8 cal bike

Accumulate 30-60sec. Handstand Holds on box or freestanding

C: Metcon (3 Rounds for reps)

3 Rounds:

3 Burpee Box Jumps (R+24/20, Rx20/16″)

6 Double Dumbbell Front Squats (R+50/35, Rx 40/25)

9 Double Dumbbell Deadlifts

50/35 Calorie Row Ski or Bike 35/18

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Double Dumbbell Deadlifts

*You’ll complete all three rounds of 3-6-9 before advancing to the rower ski or bike

*burpee box jumps Stand to full extension at the top of each rep

*35min time cap

*Home Cal sub 100 step ups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

With empty BB
10 Glute Bridges

10 Good Mornings

10 Back Squats

10 Single Leg Glute Bridges each side

10 Strict Press

10 Glute Bridge Walkouts

10 Romanian Deadlifts

10 Front Squats

B: Not for Time

1:30 Light Row Ski or Bike, 25% Max Bar MU ( sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)

1:30 Light Row Ski or Bike, 35% Max Bar MU

1:30 Light Row Ski or Bike, 45% Max Bar MU

2:00 Light Row Ski or Bike, 25% Max Bar MU

2:00 Light Row Ski or Bike, 35% Max Bar MU

2:00 Light Row Ski or Bike, 45% Max Bar MU

*Home Row ski bike sub jump rope the same times above

C: Metcon (Weight)

"Big Clean Complex"

6 Sets:

3-Position Squat Clean

Push Press

3-Position Squat Clean

Push Jerk

3-Position Squat Clean

Split Jerk

*This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength

*The full complex is designed to be completed without putting the barbell down

*We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:

Set 1: On the 0:00

Set 2: On the 5:00

Set 3: On the 10:00

Set 4: On the 15:00

Set 5: On the 20:00

Set 6: On the 25:00

*The goal is to climb in weight with each set as we build to a heavy complex for the day

*With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk

*Your final score is the heaviest complex successfully completed unbroken

*The complex flows as follows:

High Hang Squat Clean (Pockets)

Hang Squat Clean (Above the Knee)

Squat Clean (Floor)

Push Press

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (Time)

Kettlebell/DB: 7rds (time cap 25min)

10 x KB Pushup + Pushup + Jump Squat

10 x Cyclist Squats

10 x Front Rack Lunge

10 x Kneeling Clean and Shoulder Press

Core: 5 Rounds

20 x Russian Twists

20 x Hollow Rock

20 x Vups/Knee-Ups

1min Plank

1min Side Plank Hops (side to side)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A. : Metcon (Time)

2020 CROSSFIT GAMES WOD #1

"FRIENDLY FRAN"

3 Rounds for Time

21 Thrusters (Rx 115/85)

21 Chest-to-Bar Pull-Ups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

6min at an easy pace
2min Row Bike or Ski

2min Single Unders

1min Mt climbers

1min Ab Mat Sit-ups

B: Metcon (No Measure)

Movement Prep
5 Strict T2B (As High As Possible)

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

C: Metcon (Time)

3000m Row Ski or 125/100 cal Bike

2000m Run

100 Double Unders

50 T2B

Stimulus: 20-27min

*Home 3000meter sub another 2000m run +100 DU

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT – 10.01.2020

SHOULDER/ARMS – BROSHESH

SHOULDERS:

Dumbbell Push Press (standing)

2 x Warm-up sets at 10 reps each (Test 1RM)

4 x 8 (working load 65-75% of 1RM)

SUPERSET – 3 Sets of 10 Reps

A. Dumbbell Lateral Raise (keep pinky up)

B. Bent Over Fly’s

SUPERSET – 3 Sets of 10 Reps

A. Barbell Supinated Front Raises

B. Upright Row (Wide Grip – Posterior Delt)

Finally, Prison Push-up

1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)

REST 3MIN

ARMS:

SUPERSET – 3 Sets of 8 Reps

A. Barbell Bicep Curls

B. Barbell Skull Crushers

SUPERSET – 3 Sets of 10 Reps

A. Diamond Push-ups (Inverted V – forehead to hands)

B. DB Hammer Curls (back against rig)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

30 Seconds Each:

PVC Pass Through

PVC around the world

Lateral Hops Over PVC Pipe

Push-up to Down Dog

Spidermans

Lateral Hops Over PVC Pipe

PVC Overhead Squats

PVC Sotts Press

B: Strict (21-15-9)

Strict Pull-Ups

Strict Toes to Bar

Strict Ring Dips or bench Dips

*10min time Cap

*Home Subs pull ups=DB rows, T2B=v-ups

C: Metcon (AMRAP - Reps)

AMRAP 3:

250m Run

15 Lateral Barbell Burpees

Max Overhead Squats (R+75/55, Rx 65/45)

Rest 3min

AMRAP 3:

250m Run

12 Lateral Barbell Burpees

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

Rest 3min

AMRAP 3:

250m Run

9 Lateral Barbell Burpees

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

Rest 3min

AMRAP 3:

250m Run

6 Lateral Barbell Burpees

Max Overhead Squats (R+135/95, Rx 115/75)

*Score is # of Overhead Squats completed