HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back
5 rounds

8 Incline bench BB rows (wide grip)

12 Incline bench DBs rows (together)

25 Red band lat pull downs

.......

5 rounds

15 BB pendlay rows

25 Green band lat pulls (off the rig)

B: Metcon (No Measure)

4 Rounds

10/10 BB elevated back rack lunges

10/10 BB curtsy lunge

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

25ft/25ft Lateral Band Walk

25ft/25ft Banded Monster Walk

10/10 Single Leg Glute Bridges

10 Bootstrap Squats

B: Back Squat

Every 2:30 for 10:00

Set 1: 6 Reps @ 65%

Set 2: 6 Reps @ 70%

Set 3: 6 Reps @ 70%

Set 4: 6 Reps @ 75%

*Record set 4

C: Metcon (Time)

12/10 Cal Row or Ski or 10/7 cal Bike

20 Strict Pull-Ups

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

60/48 Cal Row or Ski or 50/35 Cal Bike

40 Wall Balls

20 Strict Pull-Ups

12/10 Cal Row or Ski or 10/7 cal Bike

Time Domain: 10:00-15:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Bench Press (EMOM 10)

3 reps at 70%

B: Metcon (No Measure)

3 Sets:

8 BB shrugs (heavy) off the rig

10 BB Bent over rows

12 DB seated arnold press

12 BB skull crushers

10 DB Zottman curls

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
:30sec Jump Rope Practice

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

B: Metcon (No Measure)

Strict HSPU progression
10:00 Running Clock

5 Sets

3-5 Eccentric Deficit HSPU

R: as needed to hit quality reps

C: Metcon (AMRAP - Rounds and Reps)

2:30 AMRAP, :45sec rest x 4 Sets

8 Toe to Bar

4/4 SA DB Hang Clean and Jerk (R+50/35, Rx 40/25)

24 Double Unders

*pick up where you left off

D: Metcon (No Measure)

Accessories - time permitting
4 Sets, For Quality

10 Deficit Parallette Push-Ups

:20sec Ring Support Hold

:30sec Hollow Hold

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

4 rounds for quality
:45sec Row

10 Alternating SA KBS

8 Alternating Curtsy Lunges

6 Inchworm Push-Ups

:20sec Reverse Plank

B: Warm-up (No Measure)

BB primer
2-3 Sets

4 Hang Muscle Snatch

3 Snatch Grip Push Press

2 Overhead Squat

2 Snatch Balance

C: Snatch

Every 2:00 for 12:00

Set 1: 5 Reps @ 65%

Set 2: 4 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 5 Reps @ 65%+

Set 5: 4 Reps @ 70%+

Set 6: 3 Reps @ 75%+

% are of full snatch. These are rough estimates for % and athletes can adjust by feel.

*Record set 6*

D: Snatch Pull

3 Reps @ 90% x 2 Sets

3 Reps @ 95% x 2 Sets

E: Metcon (Time)

5 Rounds

15 American KBS (R+53/35, Rx44/26)

15 Burpees

Time Domain: 6:00-8:00

Time Cap: 10:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Sets
15 DB shoulder 2 ovhd

20 box jump overs

100 DU's/200 singles

20 box jump overs

15 DB shoulder 2 ovhd

**Rest 3min**

B: Metcon (No Measure)

Core - 5 sets
Time remaining

50 Weighted russian twist

30 Hollow rock

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
150m Run

7 Scapular Pull-Ups

14 Air Squats

7 Inchworm Push-Ups

:30sec Wall Facing HS Hold

---then---

CrossFit Tic Tac Toe

B: Metcon (No Measure)

WOD primer
2-3 Sets

3 Pull-Ups + 3 Chest to Bar Pull-Ups

5 Front Squats *build to working weight

3 Handstand Push-Ups

C: Metcon (Time)

Cycle test #5
"Bulger"

10 Rounds for Time

Run 150 meters

7 Chest to Bar Pull-Ups

7 Front Squats (R+135/95, Rx 115/75)

7 Handstand Push-Ups

20:00-25:00

30:00 Time Cap

D: Metcon (No Measure)

Accessories - if time permits
3 Sets

10 Reverse Nordics

10/10 Single Arm Bent Rows

:15/:15sec Side Plank

:15/:15 Copenhagen Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Row

10 Barbell Goodmornings

8 Barbell Back Squats

6 Behind the Neck Strict Press

4 High Box Jumps

B: Clean and Jerk (Cycle test #4)

Every 2:00, 9 Sets

3 Rounds

2 Reps @ 75%

2 Reps @ 80%

1 Reps @ 85%

*increase weight on the single reps

C: Metcon (Time)

21-18-15-12-9-6-3

Deadlifts (R+155/105, Rx125/85)

Box Jumps (R+24/20, Rx20/16″)

Time Domain: 7:00-11:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

-----

3 Rounds

10sec Hollow Hold

15sec Passive Hang + :15sec Active Hang

25ft/25ft A Skips + B Skips

B: Warm-up (No Measure)

Primer - 3 Sets for quality
5/5 Single Arm OH Tall Kneeling to Standing

8 Strict Knee to Elbows

8/8 Single Arm Ring Row 2020 Tempo

C: Metcon (No Measure)

Skills - 10min prior to WOD
Rope Climb Technique Work

Turkish Get-Up

D: Metcon (Time)

4 Rounds
6 Turkish Get-Up (R+50/35, Rx 40/25)

3/2 Rope Climbs

400m Run (sub 27/22 Cal Bike)

Rope Climb: Sub pull to stands or single arm supine grip ring rows or 9-6 strict chin-ups

E: Warm-up (No Measure)

Mobility - it time permits
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Deadlift
10 Deadlift 70% of 1RM

50 DU

8 DL 75%

50DU

6 DL 80%

50 DU

4 DL 85%

50 DU

2 DL 90+%

50 DU

B: Metcon (No Measure)

Core
10 rounds

250M run

10 TTB or 15 Knee to waist