HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 3.23.2021

CHEST: DB/Med Ball

5 Sets

8 x DB Floor Press

8/side Offset Push-ups

10 x Close Grip Push-ups (both hands on med ball)

10 x Decline Push-ups (both feet on med ball)

ARMS:

5 Sets

20 x BB Rows from Rig (pronate grip)

20 x BB Reverse Curls

20 x BB Bicep Curls

HomeGrown AthletX - Functional Fitness

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A: Snatch (Techinque - Light weights)

4 Sets:

2 Hang Snatch Pulls

2 Hang Snatch High Pulls

2 Hang Power Snatches

2 Overhead Squats

*Light weights across. work on technique

B: Hang Snatch

3 Rounds:

Minute 1 – 1 Hang Squat Snatch

Minute 2 – 1 Hang Squat Snatch

Minute 3 – 1 Hang Squat Snatch

Minute 4 – Rest

Build in weight.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 14:

10 Single Arm Devil Presses (R+50/35, Rx 40/25)

10 Single Dumbbell Box Step-ups (R+24/20, Rx 20/16)

10 Toes to Bar

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Mobility WOD/TEST:

A. Warmup/Primer 10min EMOM

5/Side DB Single Arm Push Press (Lunge position)

5/Side DB Single Arm Overhead Squat

B. WOD: 4 rounds

Plate OVHD Carry around facility

10/Side DB Single Arm Arnold Press (Lunge position)

5/Side DB Single Arm Overhead Squats

30 Plank Shoulder Taps

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time:

4 Rounds

800 m Run

15 Push Presses (R+ 75/55, Rx 65/45)

30 Air Squats

15 Push-ups

HomeGrown AthletX - Functional Fitness

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A.: Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

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

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

B.: Crossfit Games Open 21.2 Masters RX (Ages 55+) (Time)

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

F: 20-lb. dumbbell / 20-in. box (step-ups permitted)

M: 35-lb. dumbbell / 24-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters RX (Ages 55+) click here
INTERMEDIATE

C.: Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

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

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT
Back:

8 x 10 BB Bent Over Rows (Normal grip)

8 x 10 BB Bent Over Rows (Wide grip)

Shoulders: 4 Sets

100M DBs Farmer’s Carry

10 BB Sumo DL High Pull (wide base – toes outward)

10 BB Upright Rows

12 DB Front to Side Delt Rotations

12 Plate Rear Delt Fly (10 to 15#)

After 4 sets, Immediately to Prison Push-up

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

B: Metcon (No Measure)

OPEN 21.2 "PRE-GAME"
At 50% intensity (warm-up pace)

Part A) 5min light rowing

Part E) 5min light rowing

HomeGrown AthletX - Functional Fitness

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A: Split Jerk

Pausing Split Jerk (1 Second in Dip):

3 Sets of 2

Split Jerk:

On the Minute x 8:

1 Split Jerk

*Record heaviest Split Jerk

B: Metcon (Time)

4 Rounds For Time
30/24 Cal Row Ski or 21/17 Bike

30 Wallballs (R+20/14, Rx 16/12)

30 Box Jumps (R+24/20, Rx20/16″)

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat

Every 1 Minutes x 6 Sets:

Minutes 1-2: 9 Overhead Squats

Minute 3-4: 7 Overhead Squats

Minutes 5-6: 5 Overhead Squats

*build up

**Record heaviest 5 rep

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
12 Deadlifts (R+115/75, Rx 95/65)

9 Overhead Squats

6 Hang Power Snatches

HomeGrown AthletX - Functional Fitness

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A: Stamina (For Time)

100 Double Unders

15 Handstand Push-ups

80 Double Unders

12 Handstand Push-ups

60 Double Unders

9 Handstand Push-ups

40 Double Unders

6 Handstand Push-ups

20 Double Unders

3 Handstand Push-ups

MODIFICATIONS

For DU = double the number and do singles

Handstand push ups on box

L-sit DB press

B: Metcon (Calories)

AMRAP 24
[PARTNER 1]

Max Calorie Row Ski or Bike

Switch Stations After 2 Rounds of Sit-ups + Push-ups

Score is Total Calorie on the Row Ski or Bike

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Bench/Tricep

***Working Weight at 75-80% for 1RM***

8 Rounds

8 Bench press

10 Tricep dips (off bench)

8 Rounds

20 Cyclists Squats

10/Arm SA Bench Press

10 DB Pullovers