January 30, 2021 - No Comments! 01.30.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap
January 29, 2021 - No Comments! 1/29/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Clean (Technique) On the 2:00 x 6 Rounds: 1 Hang Power clean 1 Power clean 1 Hang Squat clean 1 Squat clean B: Metcon (AMRAP - Rounds and Reps) AMRAP 1212 Alternating Single DB Snatches (R+50/35, Rx 40/25) 12 Single DB Goblet Squats
January 28, 2021 - No Comments! 1/28/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Snatch (Technique) 6 Sets: 3 Snatch Grip Push Jerks behind head 2 Overhead Squats 1 Snatch Balance Rest 2 Minutes Between Sets Set 1: 50% of 1RM Snatch Set 2: 53% of 1RM Snatch Set 3: 56% of 1RM Snatch Set 4: 59% of 1RM Snatch Set 5: 62% of 1RM Snatch Set 6: 65% of 1RM Snatch B: Metcon (Time) 3 Rounds of "Bergeron Beep Test" 50/35 Cal Row or 35/25 Cal bike 3 Rounds of "Bergeron Beep Test" 50/35 Cal Row or 35/25 Cal bike 3 Rounds of "Bergeron Beep Test" 1 Round of Bergeron Beep Test: 7 Thrusters (R+75/55, Rx 65/45) 7 Pendlay rows/Pull-ups 7 Burpees
January 28, 2021 - No Comments! 1/28/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT: 1.28.2021 Back: 3 movements. 8 Rounds 5 x BB Bent Over Row (Heavy) **(Measurement - weight is heavy for 7/8 reps) 10 x DB Bent Over Reverse Fly (Moderate-Heavy) 30 x Banded Seated Lat Pull (Green or Blue) ***Rest 15s between each movement ***Rest 1min between rounds Time Remaining – CORE 25 x Situps (Feet are flat on the ground during all reps) 25 x Hollow Rock 25 x Single Leg Alt Vups
January 27, 2021 - No Comments! 1/27/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (No Measure) 3 Rounds25 V-ups 20 DB Renegade Rows 15 DB Glute Bridges B: Deadlift Heavy 6-4-2 Build to a heavy 2 C: Metcon (AMRAP - Rounds and Reps) AMRAP 1540 Single DB Hang Clean and Jerks (R+50/35, Rx 40/25) 30 Box Jumps (R+24/20, Rx20/16″) 20 Single DB Push Press (10 each side) 10 Deadlifts (R+ 250/165, Rx 205/135)
January 26, 2021 - No Comments! 1/26/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Squat Snatch 5 Sets of 5 Touch and go Squat Snatches B: Metcon (Time) 5 Rounds For Time [30 Minute Cap]:40 AbMat Sit-ups 30 Russian Kettlebell Swings (R+53/35, Rx44/26) 20 Hand Release Push-ups 10 strict Pull ups (With band if needed) 400m Run
January 26, 2021 - No Comments! 1/26/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) CHEST: Time cap 25min 5 x 8 Bench Press 5 x 12 DB Pull Over (Use bench) 5 x 15 DBs Close Press (Use bench) Rest: 30 seconds between sets REST 2min (Rig set-up) ARMS: 5 Sets (5 x 20) – Complete 5 sets before next movement A. BB Rows from Rig (pronate grip) B. BB Reverse Curls C. Bench Close Grip Push-Ups Rest: 45-60 seconds between sets SUPERSET – 5 Sets A. 20 x Bench Dips B. 40 x Banded Hammer Curls (Blue)
January 25, 2021 - No Comments! 1/25/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (3 Rounds for time) On the 5:00 x 3 Sets:12 Double DB bent over rows 14 Single DB Overhead Step Lunge (left arm) (R+50/35, Rx 40/25) 10 Double DB bent over rows 14 Single DB Overhead Step Lunge (right arm) 8 Double DB bent over rows *rest remaining time B: Metcon (5 Rounds for time) On the 4:00 x 5 Rounds:50 Double-Unders 20/15 Cal Row/Ski or 14/11 Cals Bike 10 Front Squats (R+155/105, Rx125/85) MODIFICATIONS 50 DU 100 singles 20/15 CALS ROW/SKI OR 14/11 CALS BIKE 100m Double DB Farmer’s Carry
January 24, 2021 - No Comments! 1/24/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Midline: Time cap 12min5 Rounds 20 Russian Twist 15 Hollow Rocks 20 Vups 1min Bicycle Crunches B: Metcon (Time) Time Cap: 30minPair of DB's 100 DB Deadlifts 80 DB Floor Press 60 DB Clean 40 DB Floor Press 20 DB Deadlifts
January 23, 2021 - No Comments! 01.23.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A. : 17.1 (Time) Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs RX Men 50# DB and 24-in. box RX Women 35# DB and 20-in. box SCALED Men 35# DB and 20-in. box, step-ups OK SCALED Women 20# DB and 20-in. box, step-ups OK RX MASTER 55-59 Men 35# DB and 24-in. box, step-ups OK RX MASTER 55-59 Women 20# DB and 20-in. box, step-ups OK RX MASTERS 60+ Men 35# DB and 24-in. box, step-ups OK SCALED MASTERS 60+ Men 20# DB and 20-in. box, step-ups OK TEEN BOYS RX 16-17 50# DB and 24-in. box TEEN GIRLS RX 16-17 35# DB and 20-in. box TEEN BOYS SCALED 16-17 35# DB and 20-in. box, step-ups OK TEEN GIRLS SCALED 16-17 20# DB and 20-in. box, step-ups OK Time cap: 20min