HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2:00 Cardio Choice

:30/:30 Foam Roll Lats

:30sec Foam Roll Upper Thoracic to Lumbar

2 Rounds

1:00 Row

10 Scapular Pull-Ups

10 Kip Swings

10/10 Single Arm Upright Rows

10/10 Single Arm DB Press

10/10 Wrist Rotations

B: Metcon (Time)

Partner WOD
4 Rounds for Time

30/24 Cal Row or ski or 27/21 Cal Bike

30 Toe to Bar

30/24 Cal Row or ski or 27/21 Cal Bike

30 Handstand Push-Ups

Time Domain: 22:00-30:00

Time Cap: 32:00

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

B: CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)

For time:

21 jumping chin-over-bar pull-ups

42 double-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb

M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Masters RX (Ages 55+) click here
INTERMEDIATE LEVEL

C: CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

For time:

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb

M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (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: Metcon (No Measure)

Landmines
For quality

RDL

Front squat

Single leg deadlift (same side

Kneeling single arm shoulder press (same side)

Single arm bent over rows

T-Rows

C: Metcon (No Measure)

Open 22.3
Mobility/Stretch

Active Recovery

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run

-------

2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

:15sec Dead-Hang + :15sec Active Hang

8/8 Single Arm Ring Rows

B: Metcon (3 Rounds for time)

3 Sets

Buy in: 400m Run

18-15-12

Box Jumps (R+24/20, Rx20/16″)

Abmat Sit-Ups

Push-Ups

Buy out: 100m Farmers Carry (R+50/35, Rx 40/25)

Time Domain Per Set: 7:00-10:00

Time Cap Per Set: 11:00

C: Metcon (No Measure)

Accessories if time permits
3x12 Seated Reverse Flys

R: 60sec b/s

3x12 Dual DB Bicep Curls

R: 60sec b/s

3x12 Banded Tricep Extensions

R: 60sec b/s

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds

1:00 Cardio of Choice

10 Barbell RDLs

5 Hip Muscle-Cleans

10 Medball Cleans

10 V-Outs

10 Jumping Squats

B: Power Clean

Take 10:00 to Find a Heavy Power Clean for the Day

C: Metcon (Time)

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

25 Power Cleans (R+135/95, Rx 115/75)

40 Wall Balls

20 Power Cleans

30 Wall Balls

15 Power Cleans

20 Wall Balls

10 Power Cleans

10 Wall Balls

5 Power Cleans

Goal: 11:00-15:00

Time Cap: 22

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press (Incline)

15min to work for 1RM

Then...

5 x 5 at 75% of new 1RM for the day

Rest 1min B/T rounds

B: Metcon (No Measure)

Shoulders
4 Rds

12 BB Seated behind the neck press

12 DB Arnold press

12 DB Seated rear delt raises

12 DB Front to side delt raises

Rest 1min B/T rounds

Then...

3 Rounds: Small plates (2.5-5#)

15 "Y"

15 "A"

15 "W"

***Engage lower traps***

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Banded Shoulder Prep

-10/10 Banded External Shoulder Rotations

-10/10 Banded Internal Shoulder Rotations

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-15 Banded Pull-Aparts

-10/10 Palms Up Banded Lateral Shoulder Raises

----

2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Warm-up (No Measure)

Muscle-Up primer
3 Rounds

10 Hollow Body Banded Pull-Overs

10 Ring V-Outs

3 Bar Kip Swing to Hips

—

Then go over Banded Bar Muscle-Ups or Box Bar Muscle-Ups for the workout today.

C: Metcon (2 Rounds for reps)

Conditioning (Part A)

8:00 AMRAP

3 Bar Muscle-Ups

6 Burpees

*increase 1 Bar Muscle-Up Each Round

*Record Bar MU

R: 5:00 before Part B

Conditioning (Part B)

8:00 AMRAP

6 Shoulder to Overhead (R+115/75, Rx 95/65)

6 Bar Facing Burpees

*increase shoulder to overhead by 2 reps each round

*Record S2OVHD

D: Metcon (No Measure)

If time permits
3 Sets, For Quality

10 Strict Toe to Bar

:30sec Tuck L-Hang

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Coaches Warmup

B: Back Squat

Every 3:00 for 15:00

5 Back Squats @ 70%+

C: Metcon (No Measure)

16:00 EMOM

min 1: 16/13 Cal Row Ski or 15/11 bike

min 2: 100m Run

min 3: 16 Dual DB Front Rack Forward Step Alt Lunges (R+50/35, Rx 40/25)

min 4: Rest

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Open Prep
10 Rounds

10 TTB/Knees to waist

200M Run

B: Metcon (AMRAP - Rounds and Reps)

Open Prep part B
AMRAP 10

10 Thrusters (95/75, 75/55)

30 DU or 60 Singles

C: Metcon (No Measure)

Time remaining:

Kipping/Butterflies

Pull-ups

C2B

**Quality/focus on your rhythm**

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (No Measure)

Warm up
400m Run

-------

2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

:15sec Dead-Hang + :15sec Active Hang

8/8 Single Arm Ring Rows

B: Metcon (4 Rounds for reps)

4:00 AMRAP, 2:00 Rest x 4 Sets

8 Strict Pull-Up

8 Strict Handstand Push-Up

16 Ab mat sit ups

*pick up where you left off

*Goal is to get close to 2 rounds done in each AMRAP. Start on whatever movement you left off with.

SUB: Strict Handstand Push-Ups: Box Pike Handstand Push-Ups, Kneeling Pike Handstand Push-Ups, or plain old Pike Handstand Push-Ups are great modifiers before going to a Dual Kneeling DB Press.