HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds - cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft BW Walking Lunge

B: Snatch (Cycle test #3)

1RM Snatch

*increase weight on the single on each round

C: Metcon (AMRAP - Rounds and Reps)

Midline conditioning
9:00 AMRAP

10 Plate Sit-Up (R+25/15, Rx 15/10)

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

30 Double Unders (Sub 8/6 cal ski)

Goal: ~5+ Rounds

D: Metcon (No Measure)

Accessories - 4 sets
:20sec GHD Supine Hold

:40sec Sorenson Hold

6 Cuban Rotations

10 DB Around the World Raises

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Bench - DB
5 Sets

20 Alt Incline DB bench press (static hold at top while other arm is active)

20 Incline DB pull overs

20 Incline DB fly

20 DB kickbacks

**DB weight is the same for first two movements**

**DB weight is the same for the last two movements**

B: Metcon (No Measure)

Bicep pump shesh
4 rounds

All movements 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)

3 Sets for quality
1:00 Cal Row or Cal Bike

10 Air Squats

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

B: Metcon (Time)

50 Strict Handstand Push-Ups for Time

Time Cap: 10:00

C: Metcon (20 Rounds for reps)

Cycle test #2
Capacity Test

"The Thin Red Line"

20:00 EMOM

min 1: Cal Row or Ski

min 2: Burpees

min 3: Cal Bike

min 4: Wall Balls (R+20/14, Rx 16/12)

The goal for this workout is to maintain 15-20 Cals on the rower for men and 12-16 cal on the rower for women. For the bike we are looking at similar reps unless we are on the echo and then we should adjust things down by about 2 reps. Challenge yourself and set a goal to hold for the duration of the workout.

D: Metcon (No Measure)

Accessories
Part A. 4 sets

4-6 Strict Pull-Up (31x3 Tempo)

10 Deficit Parallette Push-Ups

Part B. 3 Sets

10-15 Feet Elevated Ring Row

:20sec Ring Support Hold

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
10 Bootstrap Squats

5 Squat Jumps

5 Inchworm Push-Ups

10 Banded Face Pulls

10 KB Deadlifts

10 Russian KBS

B: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)

Shoulder Press (1 Rep Max)

Deadlift (1 Rep Max)
Cycle test #1

Mobility - 7min
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Shoulders
5 Sets

6/6 DB SA hang clean

6/6 DB SA shoulder 2 ovhd

6/6 DB SA hang clean and jerk

100m Plate ovhd carry

**Complete one side throughout the 3 movements - unbroken**

B: Metcon (No Measure)

Back
5 Sets

10 DBs Renegade rows (push-up/row/push-up/row = 1 rep)

10 DB Elevated plank rows (use bench - hips down)

C: Metcon (No Measure)

Core - time permitting

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1:00 Row

10 Scapular Pull-Ups

10 Kip Swings

20 Alt V-Ups

5 No Jump Burpees

B: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP, w/Partner
500m Run (SUB 45/35 cal Bike)

40 Toe to Bar

30 Burpee Box Get-Overs (R+ 36/30, Rx30/24″)

*Partition between partners in the best way you can

Solo Version: AMRAP of 25-20-15

3 Person Team Variation: Two People Working Synchro at all times to accumulate reps.

C: Metcon (No Measure)

Core finisher
7:00 AMRAP

1:00 Forearm Plank

:30sec Hollow Hold

*if you go unbroken you will finish

4 Rounds + 1:00 Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 x 1 and 1/4 Goblet Squats

20sec Bear Plank Shoulder Taps

10/8 Push-Ups

:30sec KB Dead-Bugs

B: Back Squat

Take 10:00-12:00 to find an 8RM

82-85% of 1RM

C: Warm-up (No Measure)

WOD primer
5 Deadlifts

:20sec Handstand Hold

—

Add weight

5 Deadlifts

3 Handstand Push-Ups

—

Add weight

5 Deadlifts *working loads

3 Handstand Push-Ups

—-

Add weight

3 Deadlifts *overweight

3 Handstand Push-Ups

D: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*we would recommend not to kip and should never be performed if you can not do strict HSPU first.

E: Metcon (No Measure)

If time permits
: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)

BACK
5 rounds

8 Pendlay rows

8 Bent over rows

8 Bent over rows (wide grip)

10 DB SA rows

B: Metcon (No Measure)

SHOULDERS
5 rounds

8 Seated military press (front or behind)

8/8 SA DB Half kneeling press

8/8 DB Arnold press

15 Small plates rear delt raises

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Bike or Row

30sec Jump Rope Practice

10 Dual DB Deadlifts *increase weight each set

10 Hollow Rocks

:30sec Plank Hold

B: Metcon (5 Rounds for time)

"Ritz Paris"
Every 6:00 for 30:00

30/21Cal Row or Ski 22/16 Cal Bike

50m Farmers Carry (25m down, 25m back) (R+80/60, Rx 50/30)

80 Double Unders (SUB 160 Singles)

20/16 Cal Row or Ski 14/12 Cal Bike

Goal: 4:00 on/2:00 off

C: Metcon (No Measure)

If time permits - Mobility
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Cardio Choice

2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

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

8 Kip Swings

B: Skill work on kipping pull-up

C: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00 - 18:00

Time Cap: 25:00

D: Metcon (No Measure)

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 Updog Pose