Archives for March 2021

March 31, 2021 - No Comments!

3/31/2021

HomeGrown AthletX - Functional Fitness

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A: Deadlift

On the 1:30 x 5 Sets:

3 High Box Jumps

3 Deadlifts

*Start Around ~60% 1RM & Build

B: Metcon (Time)

5 Rounds
15 Deadlifts (R+155/105, Rx125/85)

12 Box Jump Overs (R+24/20, Rx20/16″)

9 Front Squats

March 30, 2021 - No Comments!

3/30/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 3.30.2021

Deadlift: 10-8-6-4-2

Then 3x5 at 80% of heavy 2 above (Time Cap 30min)

***NO TNG***

REST 3min

AMRAP 15

15 KB Russian Swings

15 KB Sumo Deadlift High Pull

15 KB Curtsy Lunge

15 KB Cyclist Squats

March 29, 2021 - No Comments!

3/29/2021

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat

Every 1:30 x 5 Sets

5 Sets:

1 Tempo Overhead Squat (5 Seconds Down)

2 Overhead Squats

Set 1 – 50% of 1RM OHS

Set 2 – 55% of 1RM OHS

Set 3 – 60% of 1RM OHS

Set 4 – 65% of 1RM OHS

Set 5 – 70% of 1RM OHS

Record Set 5

B: Metcon (4 Rounds for reps)

AMRAP 3:

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

21 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

Rest 3 Minutes

AMRAP 3:

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

18 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

Rest 3 Minutes

AMRAP 3:

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

15 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (R+155/105, Rx125/85)

12 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

March 26, 2021 - No Comments!

3/26/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

CrossFit Open 21.3

A.: Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

B.: Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

March 25, 2021 - No Comments!

3/25/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds
8: Sumo Deadlifts

12: Romanian Deadlifts

16: Weighted Glute Bridges

*Complete the Following After Each Round

1 Minute of Handstand Walk Practice or holds

B: Metcon (Time)

For Time [18 Minute Time Cap]:
12 Box Jump Overs (R+24/20, Rx20/16″)

6 Burpee Pull-ups or 6 Bar Muscle Ups

"X" Clean and Jerks

Round 1: 15 Clean and Jerks (R+95/65, Rx 75/55)

Round 2: 12 Clean and Jerks (R+115/85, Rx95/75)

Round 3: 9 Clean and Jerks (R+135/105, Rx115/95)

Round 4: 6 Clean and Jerks (R+155/125, Rx135/115)

Round 5: 3 Clean and Jerks (R+175/145, Rx155/135)

March 25, 2021 - No Comments!

3/25/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 3.25.2021

Back: 8 Rounds

10 x Bent Over Row (wide grip)

10 x Pendlay Rows

10 x DB Bent Over Reverse Fly (Moderate-Heavy)

5 Strict Pull-ups (scale, Supine grip)

EMOM 10 (Off the RIG)

Min1 – Max effort BB Row (pronate grip)

Min2 – Max effort BB Supine Row

March 24, 2021 - No Comments!

3/24/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Hang Cluster Ladder
On the 1:30 x 6 Sets:

Set 1 – 10 CTB Pull-Ups + 3 Hang Clusters

Set 2 – 10 CTB Pull-Ups + 3 Hang Clusters

Set 3 – 10 CTB Pull-Ups + 2 Hang Clusters

Set 4 – 10 CTB Pull-Ups + 2 Hang Clusters

Set 5 – 10 CTB Pull-Ups + 1 Hang Cluster

Set 6 – 10 CTB Pull-Ups + 1 Hang Cluster

*Build in weight each set.

* use a band on C2B if needed

Record Heaviest single rep

B: Metcon (Time)

3 Rounds:

15 Front Squats (R+95/65, Rx 75/55)

25 Double Unders

1000m Run

3 Rounds:

12 Thrusters (R+95/65, Rx 75/55)

25 Double Unders

1000m Run

3 Rounds:

9 Hang Squat Clean Thrusters (R+95/65, Rx 75/55)

25 Double Unders

C: Metcon (No Measure)

Static Position Holds
Accumulate The Following Totals:

A) 2:00 Bottom of Front Squat (R+75/55, Rx 65/45)

B) 2:00 Barbell Overhead

C) 2:00 Bottom of Overhead Squat

March 23, 2021 - No Comments!

3/23/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

AMRAP 5:

400 Meter Run

Max Rounds With Time Remaining:

12 Deadlifts (R+ 225/155, Rx 165/125)

12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:

400 Meter Run

Max Rounds With Time Remaining:

8 Deadlifts (R+ 275/185, Rx 225/155)

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

Rest 5 Minutes

AMRAP 5:

400 Meter Run

Max Rounds With Time Remaining:

4 Deadlifts (R+ 315/205, Rx245/175)

4 Burpee Box Jump Overs (R+24/20, Rx20/16″)

B: Metcon (No Measure)

Midline
3 Rounds not for time

20 GHD Sit-Ups wall ball sit ups w/ feet anchored

1 min hollow hold

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650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 
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