HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Row ski or bike (:30ez, :20mod, :10 hrd)

5 Barbell Upright Rows

5 No Dip Muscle Cleans

5 Hang Power Cleans

10 Alt V-Ups

B: Hang Power Clean

Every 2:00 for 12:00

3 Hang Power Cleans

*Scale for new athletes: High Hang x 5 Reps

*Record heaviest set of 3

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

15 GHD Sit-Ups or 15 Weighted Sit-Ups or 20 Abmat Sit-Ups

10 Hang Power Cleans (R+115/75, Rx 95/65)

15/12 Cal Row or ski or 14/10 cal bike

Goal: ~6 Rounds

D: Warm-up (No Measure)

Mobility - if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Up dog Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 14

10 DB's Bench press

10 DB Pull overs

Remaining time: 200 Alt SL Vups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

10 Alternating Arm Swings

8 Scapular Push-Ups

10 Cossack Squats

B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Benchmark WOD

"MURPH"

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:


500m Run 


25 Pull-ups


50 Push-ups


100 Squats


500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Master Chief

For time:
1 mile Run (sub 108/88 Cal Bike)

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 14lb women vest or body armor, wear it.

Goal Time Domain: 40:00-55:00

Time Cap: 55min

C: Metcon (No Measure)

Cool down - on your own
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-in 500m run

30 Devil press (50/35)

20 WB (20/14)

10 Burpee box jump over (24/20)

20 WB

30 Devil press

Cash-out 500m run (use as a cool down)

Time remaining - Stretch/foam roller

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
200m Run

2 x (1 Wall Walk + 10 Shoulder Taps)

8 Ring Rows 2121 Tempo

10 Hollow Rocks

B: Metcon (No Measure)

Speed/skill
Partner Banded Sprints

5 Sets x 25-50ft

Ideally we go to 50ft, but this depends on gym size and whether or not you have outdoor space. Make it more challenge on resistance on the band if you are doing 25ft

C: Metcon (Time)

Team Workout (3 Person Teams)
75 Strict Handstand Push-Ups w/1 Partner Holds Handstand

25 Rope Climbs (While 1 Partner Holds Dual DB Front Rack, (R+50/35, Rx 40/25)

75 Bench Press (R+135/95, Rx 115/75) (While one Partner Holds Tall Plank)

25 Shuttle Runs (25ft out and Back), (One Partner Holding Hollow)

75 Strict Pull-Ups (While 1 Partner Dead-Hangs from Pull-Up Bar)

Time Domain: 15:00-25:00

Time Cap: 35:00

HomeGrown AthletX - Functional Fitness

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Warm-up (No Measure)

3 sets for quality (10min cap)
20 Plank Shoulder Taps

20sec Glute Bridge Hold

8/8 Staggered Stance Barbell Goodmorning

8 Barbell Back Squat

6 Jumping Back Squats

B: Metcon (No Measure)

Plyometric
5x50ft Burpee Broad Jumps

R: 1:00 b/s

C: Front Squat

Pause Front Squat (1sec) + 1 and 1/4 Front Squat + Front Squat

Every 2:00 for 6 Sets

1+1+1, starting @ 60-70% of Front Squat

D: Metcon (Time)

7 Rounds

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: (R+95/65, Rx 75/55)

7:00-11:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds

12 KB Push-ups

12 KB Gorilla Rows

12 KB Burpee to stand

12 KB Legs up and over

B: Metcon (No Measure)

Bicep pump shesh
3 - 4 rounds

All movements 5 to 8 reps with BB

1 and 1/2 Bicep curl

Top down 1 and 1/2 reverse curls

Tall kneeling mixed grip curls

Tall kneeling supinated shoulder press

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2-3 sets
1:00 Row Easy

10 Rower Ab Rollouts

:30sec Handstand Hold

:20sec Tuck L-Hang

10 Alt V-Ups

B: Gymnastics skills

Handstand walk/skills
6:00 EMOM

25-50ft Handstand Walk

complete for quality

SUB: HSPU hold 20-30sec or 10-20 shoulder taps or plank shoulder taps

C: Metcon (Time)

24/20 Cal Row or Ski or 17/14 cal Bike

18 Toe to Bar

6 Wall Walks

21/17 Cal Row or Ski or 15/13 cal bike

15 Toe to Bar

5 Wall Walks

18/15 Cal Row or Ski or 13/11 cal bike

12 Toe to Bar

4 Wall Walks

15/12 Cal Row or Ski or 11/8 cal bike

9 Toe to Bar

3 Wall Walks

12/10 Cal Row or Ski or 8/7 cal bike

6 Toe to Bar

2 Wall Walks

Time Domain: 11:00-15:00

Time Cap: 18:00

D: Metcon (No Measure)

Accessories (optional)
4 Sets

10-8-6-4 Behind the Neck Strict Press increasing loads

10 Dual DB Crossover Step-Overs

10 Dual DB Reverse Flys

Load Choice: Challenging

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
8/8 SL SA Crossbody RDL

5 Inchworm Walkouts

:20/:20 Single Leg Glute Bridge Hold

20sec Hollow Hold

:20/:20 Side Plank

B: Deadlift

Every 3:30 for 10:30

3 Rounds

6-4-2

R: 20sec b/s

*Record heaviest wave

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

5-10-15-10-15-20

American KBS (R+70/53, Rx 53/44)

Box Jump Overs (R+24/20, Rx20/16″)

**After 20reps the athlete will continue back @ 5reps on the KBS and box jump overs

Goal: Get back into the 2nd round of 10-15-20

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

--

2 Rounds

5 Inchworm Push-Ups

10 Scapular Pull-Ups

10 Mountain Climber Lunge to Stretch

B: Metcon (No Measure)

Accessories
4 Sets, For Quality

6-8-10-12 DB Chest Support DB Rows *start heavy and decrease wt.

10 DB Poliquin Raises

8/8 DB Bulgarian Split Squat + 4/4 Bulgarian Split Squat Jump

C: Metcon (Time)

3 Rounds

400m Run (27/22 cal Bike)

20 Pull-ups

25 Push-Ups

60 Air Squats

25 Push-Ups

20 Pull-ups

400m Run

Time Domain:

7:00-11:00/Round

26:00-36:00

Time Cap: 40:00