HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

AMRAP 4:

24/18 Calorie Row Ski or 17/13 Bike

24 Alt DB Snatches (R+50/35, Rx 40/25)

24 Single DB Thrusters (Switch 12 reps)

AMRAP 4:

12/9 Calorie Row Ski or 8/6 Bike

12 Alt DB Snatches

12 Single DB Thrusters (Switch 6 reps)

B: Metcon (No Measure)

Midline
Accumulate the following;

2:00 L-Sit from pull-up bar

3:00 Superman Hold

4:00 Bottom of Air Squat

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds (Cap 25min)
20 DB Thrusters

20 BB Supine Rows (off the rig)

20 DB Clean and Jerk

20 DB Bent Over Rows

B: Metcon (No Measure)

EMOM 10
Complete 3 movements in 1min

6-8 KB Hammer Curls

4-6 Off Set KB Push-ups

6-8 KB Russian Twist

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time

400 m Run

21-15-9

Power Cleans (R+95/65, Rx75/55)

Toes to Bar

Then..

400 m Run

15-12-9

Power Cleans (R+125/85, Rx 95/65)

Toes to Bar

Then...

400 m Run

12-9-6

Power Cleans (R+155/105, Rx125/85)

Toes to Bar

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

CROSSFIT OPEN 21.1

A: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

B: Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here
**INTERMEDIATE**

C: Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

IF YOU ARE NOT COMPETING IN THE OPEN
3 Rounds WITHOUT BREAKING (Do not drop the DB – You can rest on your body or hold in hands ONLY)

30 Bicep Curls

30 Strict Press

30 Lateral Delt Raises

30 Hammer Curls

30 Upright Rows

30 Push Press

30 Bicep Curls

90s REST

***You can change weight between rounds, but the change should be heavier…therefore, start off light!

***Once you start – No returning home until all movements are completed. You cannot drop or place the DB on any surface during your set. You can stop and rest/hold DBs in your hand/hip/thigh

B: Metcon (No Measure)

At 50% intensity

Part A

3:00-5:00 Light Monostructrural (Row/Bike)

Part E

3:00-5:00 Light Monostructrural (Row/Bike)

HomeGrown AthletX - Functional Fitness

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A: Hang Snatch

On the Minute x 10:

1 Hang Squat Snatch

*build up

**Record heaviest single

B: Metcon (Time)

5 Rounds For Time
400 Meter Run

30 Kettlebell Swings (R+53/35, Rx44/26)

30 Step Back Lunges

HomeGrown AthletX - Functional Fitness

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A: Shoulder Press

On the 1:30 x 10:

3-3-3-2-2-2-1-1-1-1

*build up

**Record heaviest single

B: Metcon (5 Rounds for calories)

On the 3:00 x 5 Rounds:

10 Strict Press (R+95/65, Rx 75/55)

30 AbMat Sit-ups

Max Calorie Row Ski or Bike

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 3.9.2021

8 ROUNDS – Time CAP 20min

8 DB Floor or Bench Press

10 DB RDL

10 Single DB Crush Grip Press

20 Tricep dips (bench or box)

Time remaining:

Core (GHD, Straight Legged Sit-ups)

Foam Roller

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat

5-4-3-2-1-1-1-1

*build up

**Record heaviest single

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 25
Buy-In 1000m Run

Time Remaining for Max Rounds:

1 Round of "Cindy"

30 Double Unders (sub 60 singles)

5 Hang Power Snatches (R+115/75, Rx 95/65)

Cindy= 5 Pull-ups

10 Push ups

15 Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Midline
15-12-9:

Strict Toes to Bar

Weighted Supermans (light wt. db plate)

21-15-9:

Weighted Sit-ups

Barbell Good Mornings

B: CrossFit Games Open 16.4 (AMRAP - Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 - 135# Deadlift + 14# Wall-Ball

Boys 16-17 - 185# Deadlift + 20# Wall-Ball

Girls 14-15 - 95# Deadlift + 10# Wall-Ball

Girls 16-17 - 125# Deadlift + 14# Wall-Ball
(Rx 225/155, scaled 165/125)

(Rx20/14, scaled 16/12

*Female - WB at 9' target*