HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 20

DB Deficit Push-ups

DB Down/Up

Box Dips

Rest 1min

4 Rounds

100m Plate Overhead Carry

25 Plate Clean and Jerk

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Complete for quality
400m Run (both partners run

together passing back and forth

the Medball)

Medball Partner Sit-Up Toss x 10 Each Partner

Medball standing Rotational Partner Toss x 10 Each side each partner

Medball Russian Twist Toss x 10 Each side each partner

Plank Alternating Medball Taps x 20 each partner

400m Run (both partners run together passing back and forth the Medball)

B: Warm-up (No Measure)

Workout Primer
3 Rounds

10 Medball Front Squats

10 Empty Barbell RDLs

:30sec HS Hold

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2 Rounds

10 Wall Balls

10 Deadlifts w/moderate load

3-5 Strict Handstand Push- Ups or Pike Push-Ups

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1 Round

10 Wall Balls

6 Deadlifts with working weight

4 Strict Handstand Push-Ups or Box Handstand Push-Ups

C: Metcon (AMRAP - Rounds and Reps)

22:00 AMRAP w/partner
100 Wall Balls (R+20/14, Rx 16/12)

75 Deadlifts (R+185/135, Rx155/115)

50 strict Handstand Push-

Ups

Goal: 2 Rounds +/- 20 Reps

*splitting the workload in anyway you want

with the goal of getting as many reps as possible.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00
200m Run

9 Scap Pull-Ups

8/8 DB Single Leg Cross- Body RDL

7/7 DB Windmill

6/6 SA DB Front Squat

5 Inchworm to Hollow Hold (1sec)

B: Front Squat (Every 2:00 for 8:00)

Set 1: 3 reps @ 65-70%

Set 2: 3 reps @ 65-70%

Set 3: 3 reps @ 65-70%

Set 4: 3 reps @ 70-75%

*Record Set 4

C: Metcon (Time)

400m Run

16 Double DB hang Power cleans (R+50/35, Rx 40/25)

12 Bar Muscle-ups

16 DB Alt Renegade Rows (L row + R row =2 reps)

400m Run

16 DB Alt Renegade Rows

12 Bar Muscle-ups

16 DB hang Power cleans

400m Run

Time Domain: 14:00-18:00

Time Cap = 25:00

SUBS: 3 best options for the day

-Box Bar Muscle-Ups

-Banded Bar Muscle-Ups

-Burpees Pull ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

LANDMINES – 3 Rounds

12 Front Squat

12/side Reverse Lunge (same side steps back into a lunge – arm is straight)

12/side Half Kneeling – Single Arm Shoulder Press

12/side Bent Over Single Arm Rows

12 Twisters

EMOM: 15min

Min1: Max Vups/Knee-ups

Min2: Max Hollow Rock

Min3: Max Russian Twist

Min4: Max Ankle Touches

Min5: Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds or 10min
250m Run

10 Air Squats

5 Inchworm to Hollow Hold (1sec)

5 Hang Muscle Cleans

B: Warm-up (No Measure)

Workout Primer
4 Rounds, Increasing to Working Weight

2 Sq Cleans

10 High knees in place

3/3 DB Snatch

C: Metcon (Time)

5 Rounds for Time

3 Squat Cleans (Rx 225/155, SUB 165/125)

250m Run Sprint

20 DB Snatches (Rx 50/35, SUB 40/25) (10 each arm)

2 minutes Rest

The "Hall" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, June 7, 2015 (150607)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Row

2 Rounds of

15 Banded Good mornings

8-10 Plate A-T-Y-W

10 Plate Prone Drag

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2 Rounds

10 Glute Bridge SA Bench

6 Ring Face Pulls

20 alternating shoulder taps

B: Bench Press (Every 2:00 for 8:00)

Set 1: 3 reps @ 65-70%

Set 2: 3reps @ 65-70%

Set 3: 3 reps @ 65-70%

Set 4: 3 reps @ 70-75%

*Record Set 4

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP
23/18 Cal Row Ski or 23/13 Bike

10 Power Clean (R+155/105, Rx125/85)

5 Wall Walk

Goal: ~4 Rounds

HomeGrown AthletX - HGX-FIT

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A: Bench Press (5x5 at 85%)

5 x 5 at 85%

**Between each set – 8 Heavy DB Pullovers**

B: Metcon (No Measure)

Conditioning:

5 Sets with a pair of DBs

12 Seated Arnold Press

12 Seated Hammer Curls

12 Close Grip Bench Press

12 Rear Delt Flies

20 AB BB Rollouts

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
100m Run

8/8 BB Single Leg Romanian

Deadlift

6 (Inchworm Push-Up + Squat)

10 BB Weighted Dead-Bug

10/10 Glute Bridge March

B: Metcon (No Measure)

Workout Primer
W/empty barbell

5 Hang Power Cleans

5 Front Squats

5 Push Press

3 Thrusters

----

w/working weight KB

10 Russian KBS

5 Burpees

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Add weight to Barbell

3 Power Cleans

2 Hang Squat Cleans

3 Thrusters

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w/working weight KB

5 American KBS

5 Bar Facing Burpees

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1 Round

9 American KBS

7 Thrusters

C: Metcon (Time)

3 Rounds

18 KBS (R+53/35, Rx44/26)

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

12 Bar Facing Burpees

Rest 5:00

1 Round

54 KBS

45 Thrusters

36 Bar Facing Burpees

Goal:

8:00-10:00/Set

Time Cap = 30:00

SUBS: For the KBS and Thruster we are most concerned with maintaining midline. So, the scale to allow for best overall movement would be to go to a light KB and russian

swings for KBS and for the Thrusters, subbing out the barbell and working into DB thrusters will allow for more free movement, limiting overextension in the spine

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 for Quality
1:00 Row Ski or Bike

16 Glute Bridges

12 Alternating Box Step-Ups

8 Step-Down Box Jumps

4 Chin-Ups or 8 Supine Grip Ring Rows

B: Rope climb technique

-Sitting on Box, Find the Correct Foot Hold, Then Stand and Hold

-Then Standing, Hold High,

Then Lift Feet and Find J-Hook then stand on J-Hook

-Then Jump, Tuck Knees to Chest, find J-Hook then move hands to higher position on rope.

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Advanced athletes: Work on jumping and grabbing higher on the first pull. Also work on descending faster with the fireman descent.

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP
2 Rope Climbs

20 Alt Step Fwd Double DB Lunges (R+50/35, Rx 40/25) (hold DB by sides)

15 Box Jump Overs (R+24/20, Rx20/16″)

27/19 Cal Row or Ski or 18/13 Cal Bike

Goal: 3-5 Rounds

SUBS: 4/4 Single Arm Supine Grip Ring Rows or 2

14 Alternating Step-Ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

SINGLE DUMBBELL ONLY:

4 Rds (4min each)

35 Single DB Sumo Deadlift High Pull

12 Hand Release Push-ups

Max reps…Single DB Wall Bicep Curls (heavier DB)

Rest 1min between rounds

Then…At the 25min

30 Single DB Front Squats

10 Burpee to target (high bar)

30 Single DB Hang Squat Cleans

10 Burpee to target

30 Single DB Squat Cleans

10 Burpee to target