HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

Open Prep WOD
21-15-9

Power Cleans (115/75, 95/65)

Burpee Box Jump Overs (24/20)

REST 5min

9-15-21

Burpee Box Jump Overs

Power Cleans (135/95, 115/75)

**Scale: Burpee Box Step Overs

**Time cap 25min (incl rest)

B: Metcon (No Measure)

Remaining time for quality sets
10/Side Single Arm DB Shoulder 2 Overhead (50/35, 35/20)

Rest :45sec

15 DB Box Step-ups (24/20)

Rest :45sec

10 Alternating DB Squat Snatches

Rest 3min b/t sets

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00

1:00 Bike/Row/Ski

8 Scap Pull-Ups

:15/:15 Single Arm Ring Row Hold

50ft/50ft Single Arm OH Carry

5 Strict Toe to Bar

B: Metcon (Time)

Partner WOD
Alternating Full Rounds

10 Rounds (5 Each)

11/9 Cal Row or Ski or 10/8 Cal Bike

10 Chest to Bar Pull-Ups

15 Wall Balls (R+20/14, Rx 16/12)

1 Rope Climbs

Time Cap: 25:00

C: Metcon (No Measure)

Core Finisher
3 Rounds

4 Rolling V-Ups

6/6 Bicycle Crunch + Alternating V-Up

6/6 Tuck Crunch + Straddle V-Up

6/6 Toe Touch + Reverse Crunch

6/6 (each side) Oblique Tuck + Side V-Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00, For Quality

6 Walking Inchworms

10 Deep Lunge Mountain Climbers

8/8 Dual DB Staggered Stance RDL

20 Alt Bird-Dogs

:20/:20sec Side Plank

B: Deadlift (20min cap)

3 @ 85%

2 @ 90% x 2 Sets

1 @ 95% x 2 Sets

R: 3:00 b/s

*Record heaviest DL

C: Warm-up (No Measure)

WOD Primer for 18.4

D: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

E: Warm-up (No Measure)

Hip/Hamstring Mobility if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

---

2 Rounds

20/20 Banded Heel Pulls

10/10 Banded Leg Drives

:30sec Forward Lean Wall March

:15sec Arms Only Rowing

:15sec Body + Arms Rowing

:15sec Legs + Body (no arms)

:15sec Full Stroke

B: Metcon (3 Rounds for time)

Aerobic Capacity
0:00-14:00

500m Run (Sub Bike: 30/20 cals)

100/80 Cal Row or Ski

500m Run

28:00-42:00

300m Run

60/48 Cal Row

300m Run

C: Warm-up (No Measure)

Accessories if time permits
5 Sets

:30sec Max Renegade Rows

:15/:15 Copenhagen Plank

:15/:15 side plank

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

Core: EMOM 10

Abmat sit-ups

Russian Twist (with medball)

Bicycle Crunches

Flutter kicks

Hollow Rock

Ankle touches (medball to ankles)

Legs straight – full sit-ups (with medball)

Plank (forearms) - Up/Up/Down/Down

Vups/Knee ups

Circle of Death (with medball)

B: Front Squat

EMOM 10

3 Front squats – start at 65% of 1RM (build every 2min)

C: Metcon (No Measure)

5 Sets (heavy DB)

6 Tall Kneeling DB Hammer curls

Rest: :30sec

5/Arm Single Arm Tall Kneeling Push press (:03sec negative tempo)

Rest: 1min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets, for Quality
1:00 Cardio Choice

8/8 Single Leg Romanian Deadlift

6 No-Dip Muscle Cleans

:30sec Weighted Dead-Bug (barbell)

10/10 Bird-Dogs

4 Rounds

5 Kneeling Jump to Vertical Jump

3/3 Rotational Jump

10 Alternating Ice Skater Jumps (5/5) *stick landing

B: Hang Clean

Take 12:00 to Establish a 3RM Hang Clean

*Ideal loading scheme would be 3 @ 60%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 80+%, then hit a heavy 3 Rep for the day.

C: Metcon (Time)

For Time:

400m Run (sub 35/28 cal Row or 30/22 Cal Bike)

30 Toe to Bar

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

30 DB Deficit Push-Ups

30 Dual DB Step-Overs (R+50/35, Rx 40/25)

30 GHD Sit-Ups (sub Weighted Sit-Ups or Abmat Sit-Ups)

30 Lateral Burpees over DB's

Time Domain: 12:00-16:00

Time Cap: 25:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Ring MU Progression

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

50 Double Unders

7 Ring Muscle-Ups

50 Double Unders

18-15-12-9-6-Max Rep Shoulder to Overhead

* Load: (R+95/65, Rx 75/55), (R+135/95, Rx 115/75), (R+155/105, Rx125/85), (R+185/125, Rx155/105), (R+205/145, Rx165/115), (R+ 225/155, Rx 185/125)

D: Warm-up (No Measure)

Mobility if time permits
1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

:30/:30 Thread the Needle

2:00 Seated Straddle

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Incline - 2x 45# plates)

5 x 8 Incline Bench Press (increase each set)

*Record heaviest set

Immediately into...

5 Rounds:

5/Side Single Arm Ring Hold (Bridge position) + KB or DB One Arm Chest Press.

**Increase in KB weight**

** Core activation, more specifically obliques**

B: Metcon (No Measure)

BACK
5 Rounds

8 Pendlay Rows

8 Yates Rows (wide grip/supinated)

8 (green/rope) T Rows

**Go heavy**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Cardio Choice

min 2: 8/8 Single Leg Pistol Step-Downs

min 3: 10 KBS + 10 Goblet Squats

min 4: :20/:20 Paloff Press Hold

B: Front Squat

Every 2:30 for 12:30

5 Reps @ 90% of 5RM

3 Reps @ 100% of 5RM

3 Reps

3 Reps

3 Reps

*increase last 3 sets to 3RM.

If weights are feeling heavy this week, please don not increase.

*Record heaviest 3RM

C: Warm-up (No Measure)

WOD Primer

C1: Metcon (Time)

6 Rounds for Time

12 Alt Pistols

6 Power Snatch (R+135/95, Rx 115/75)

Time Domain: 5:00-9:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (3 Rounds for reps)

Open WOD Prep
AMRAP 3

15 Hang Power Cleans (115/75, 75/55)

25 Doubles or 50 Singles

REST 1min

AMRAP 3

12 Shoulder 2 Ovhd

25 Doubles or 50 Singles

REST 1min

AMRAP 6

10 Hang Power Cleans (135/95, 95/65)

10 Shoulder 2 Ovhd

40 Doubles or 80 Singles

B: Metcon (No Measure)

Landmines
RDL

Front Squats

Half Kneeling SA Shoulder Press

Single Leg Reverse Lunge

Single Arm Bent Over Row