HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1:00 Row

7 Scapular Pull-Ups

14 Air Squats

7 Inchworm Push-Ups

:30sec Wall Facing HS Hold

---then---

CrossFit Tic Tac Toe

B: Metcon (Time)

Hero WOD
"HILDY"

For time

100 Cal Row

75 Thrusters (Rx45/35, sub 33/15)

50 Pull-Ups

75 Wall Balls (Rx 20/14, sub 6/12)

100 Cal Row or ski or 70 cals bike

Time Domain: 18:00-25:00

Time Cap: 30:00

C: Metcon (No Measure)

Core finisher: 3 Sets for max reps
:30sec V-Ups

:15sec Rest

:30sec Mountain Climbers (core)

:15sec Rest

:30sec Weighted Russian Twists

:15sec Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
1:00 Bike

25/25ft Quadruped Crawl Slow Deliberate

7/7 KB Windmills

15 Banded Face Pulls

:20 Extended Reverse Plank Bridge

B: Handstand Push-ups (2 Sets for max reps)

30sec Max Deficit Strict Handstand Push-Ups 4/2.5'

1:00 Rest

:45sec Deficit Strict Handstand Push-Ups 2/1''

1:00 Rest

1:00 Strict Handstand Push-Ups

R: 2:00 b/s

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

21/15 cal row or ski or 15/11 cal bike

15 DB Bench Press (R+50/35, Rx 40/25)

15 Deadlifts (R+ 225/155, Rx 165/125)

Goal: 4+ Rounds

D: Metcon (No Measure)

4 Sets for quality
20 Banded Tricep Press Downs

10 DB Pull-Overs

:30sec Weighted Sorenson Hold

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Partner

Medball sit-ups

6 x 25reps (each person)

B: Metcon (No Measure)

Back
4 Rounds

15 DBs RDL

10 DB SA bent over rows

......

4 Rounds

10 BB wide grip bent over rows

10 BB wide grip Yates rows (supinated grip)

......

EMOM10

10 BB pendlay rows

C: Metcon (No Measure)

Time remaining

X Sets

20 BB reverse curls

20 BB shoulder to overhead

20 DB hammer curls

20 DB tricep kickbacks

...Rest 1:30 b/t sets

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
200m Run

10 Dual KB Deadlifts

:20/:20 Side Plank

4/4 Single Arm Ring Row

B: Bar Muscle-ups (Bar Muscle-Up Technique )

C: Metcon (Time)

15-12-9-6

Bar Muscle-Ups

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

400m Run (SUB 27/22 Cal Bike)

Time Domain: 12:00-20:00

Time Cap: 25:00 Time Cap

* SUB BMU: banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up .

D: Metcon (No Measure)

Accessories
5 Sets for quality

1:00 Sandbag Hold

:30sec Renegade Rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM
min 1: Cardio Choice, Easy

min 2: 10 PVC Passovers + 10 Overhead Squats

min 3: 10-12 Alt DB Hang Snatch

min 4: 5 Seated Box Jump to High Box

B1: Metcon (Weight)

Weightlifting
Every 2:00 for 12:00, 6 Sets

Power Snatch + Squat Snatch

1+3 @ 72%

1+2 @ 77%

1+1 @ 82%

1+3 @ 75%

1+2 @ 80%

1+1 @ 85%

*Record 1+1 weight

B2: Snatch Pull

From 12:00-20:00

4 Sets x 3 Reps @ 100-105%

C: Metcon (Time)

5 Sets for Time

10 Power Snatch (R+95/65, Rx 75/55)

10 Box Jump Overs (R+24/20, Rx20/16″)

10 Overhead Squats

R: 1:00 b/s

Time Domain: 1:30-2:00/Round

Time Cap: 18:00

HomeGrown AthletX - HGX-FIT

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A: Bench Press

3 Sets

With a partner - static hold at 105% of 1RM

***Heavier than last week***

Rest for :30sec b/t sets

B: Bench Press (EMOM 10)

3 reps at 87-90%

C: Metcon (No Measure)

4 Rds

8 DB pull overs

12 DBs kick backs

.......

4 Rds

8 DBs close grip bench press

12 DB tricep ext (standing)

D: Metcon (No Measure)

Core
Partner - remaining time

25 Medball situps (blue or yellow medball), then switch...

Continue till the end of class

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
12/10 Cals

10 Deep Lunge Mountain Climbers

10 Alt V-Ups

10 Bar Kip Swings

8/6 Push-Ups

B: Skills/Technique

Toes to Bar

Rope Climbs

C: Metcon (3 Rounds for calories)

3 Sets:

7:00 AMRAP

30 Toes to Bar

20 Burpees to Target 6'' above reach

4/3 Rope Climbs

Max Cal Row Ski or Bike in remaining time.

Rest 3:00 b/s

Goal: ~2:00 on rower or ski to finish each set

~40/32 cals row or ski and ~23/30 cals bike

D: Warm-up (No Measure)

Accessories
Part A) 4 Sets, for quality

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

10 Dual DB Hammer Curls

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)

10:00 for quality
1:00 Cardio Choice

6 Inchworm Push-Ups

10 Air Squats

12 Russian KBS

B: Metcon (Weight)

Strength/Main WOD
40:00 Running Clock

Back Squat 10-8-6-4-2 reps

Strict Press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

*Meant to be done working in teams of 2 or 3

Do 10-10-10, then 8-8-8, then 6-6-6 and so on...

*Score is total load. Goal is to start @ 60-65% and increase

*We would love to see athletes get in the range of 85%+ on the final sets of 2 reps for each movement. Be casual, take your time and be ready for each and every set here. GET IT!

C: Metcon (No Measure)

Accessories
3 Rounds

6/6 Bulgarian Split Squat

8/8 Single Arm DB Push Press

10/10 Single Leg GHD Hip Extensions

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

2 Rounds - Single DB

10 DB Alt Snatch

10 Right Arm Devil Press

10 Right Arm Thrusters

50m Right Arm OH Carry

10 Burpees over DB

10 DB Alt Snatch

10 Left Arm Devil Press

10 Left Arm Thrusters

50m Left Arm OH Carry

10 Burpees over DB

.....

Rest 2-3min after round 1

B: Metcon (No Measure)

Core
100 Floor Windshield Wipers

Every break = 25 Abmat sit-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
15 Banded Goodmornings

8 Inchworm Push-Ups

:30sec KB Dead-Bugs

12 Banded Pull-Aparts

8 Kip Swings

B: Metcon (AMRAP - Rounds and Reps)

Hero WOD "TK"
20:00 AMRAP

8 Strict Pull-Ups

8 Box Jumps (Rx 36/30, Sub 30/24″)

12 American KBS (Rx 70/53, sub 53/44)

*Partners or Solo

Goal: 1:30-2:00/Round, 10-13 Rounds

C: Warm-up (No Measure)

Mobility
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