Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 Dead-Hang

5/5 Quadruped Thoracic Rotations

:45 of Glute Bridge Hold

-

into..

3 Sets

5 Dual KB Push Press +50ft Dual KB OH Carry

B: Push Press (Every 2:00 minutes, 5 sets, complete the following:

Sets 1: 5 reps @ 65%
Set 2: 4 reps @ 70%
Set 3: 3 reps @ 75%
Set 4: 3 reps @ 80%
Set 5: 3 Reps @ 85% )

C: Metcon (3 Rounds for reps)

"Joia Beach"

3 Sets:

3:00 minutes AMRAP

15 DB Bench Presses (Rx50/35, S 40/25)

100m Farmers Carry with DB

Max Strict Pull-Ups in the Remaining Time

R: 2:00 b/s

*Record max pull-ups each round

Primary Objective: Strict Pull-Ups accumulating as many as possible

Secondary Objective: Unbroken with either bench press or farmers carry, you don’t need to do both.

RPE: 7/10

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

21-15-9-15-21

DB Power cleans 50/35

Floor press

Burpees over the DB

Weighted sit-ups or GHD

6 x 25, Rest as needed b/t sets

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

6 minute AMRAP, For Quality:

9/7 Cal Row

9 Burpees Over Rower

9 Inchworm Push-Ups

- then -

3 minute AMRAP, For Quality:

5 Hollow Rock

7 Arch Rocks

30sec Wall Sit

B: Power Clean (Barbell Prep / Technique
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans

into..

3-5 Sets
3 Position Power Clean, adding weight to 60% on each set )

C: Metcon (Time)

"Nash-Vegas"

3 Rounds, For Time:

32/24 Cal Row or Ski or Cal Bike 28/20

24 Alt Dumbbell Hang Clean and Jerks (Rx50/35, S 40/25)

16 Burpee Box Jumps (Rx24/20, S 20/16″)

8 Power Cleans (Rx 185/125, S 155/105)

Time Domain: 15:00-20:00

Time Cap: 20 minutes

Primary Objective: Get as far as you can in this workout, this should be a challenging time cap for you. Build a plan that will allow you to get the most out of yourself.

Secondary Objective: If you can complete within the time frame, focus on unbroken on the dumbbell clean and jerks and complete row sub 2:00 minutes for all sets.

RPE: 8/10

D: Midline (No Measure)

12:00 AMRAP, For Quality

:45 Sorenson Hold

:30sec GHD Supine hold

:30/:30 Side Plank Hold

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. Legends’ 23.1 Open

Complete as many rounds as possible in 20 minutes

30 Calorie Row/Ski Erg

25 Seated on box, knees to chest

20 Wall-Ball Shots

15 Dumbbell Hang Power Clean

10 Ring rows or pull up modification

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 2:00 minutes, 4 sets, complete the following:

45 seconds of Single Skips, Triple Under, or Double Under Crossovers (practice)

8 Hang Muscle Snatches

8 Alternating Box Step Ups

4 " No Touch" Box Jump Overs

B: Snatch (Every 90 seconds, 5 Sets
1 Power Snatch + 1 Squat Snatch
Starting, holding @ 80% across
into..
Every 90seconds, 5 Sets
1 Squat Snatch @ 80%+

*Record heaviest lift)

C: Metcon (AMRAP - Rounds)

"Nobu"

Every 2:00 minutes, until failure or Cap

36 Double Unders (A: 72 singles)

12 Overhead Squats (Rx 95/65, S 75/55)

Each new interval increase the overhead squats by 4 reps. (12,16,20,24, and so on...)

Goal: 4+ Rounds

Cap: 6 Rounds

Primary Objective: Maintaining points of performance in the overhead squat while improving squat cadence and speed

Secondary Objective: complete 4+ rounds

RPE: 8/10

Stimulus: Leg stamina / Glycolytic burn

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Build to a heavy 2
10-8-6-4-2
into...
3x5 at 75-80% of 1RM

time cap 20min)

B: Metcon (No Measure)

WOD:

7 rounds

7/7 DB single leg cross DL

7/7 DB SA devil press

7/7 DB side plank rotation (forearm)

7/7 DB plank pull through

250M run

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets

10/1 0 Banded External Shoulder Rotatio ns

10/10 Banded Internal Shoulder Rotations

15 Banded Face Pull s

5 Table Top Brid ge w/2-3sec pause

10 Barbell RDLs

5 No-Dip Muscle Clea ns

5 Front Squats

B: Gymnastic Skills (A) Rope Climb Practice
-Seated Footwork Drill
-Jump and Cut + Hold
-Jump and Cut, Move Hands to High Point
B) Ring Muscle-Ups
-Seated Banded Ring Muscle-Up
-Box Transition Ring Muscle-Up
-Kipping Ring Pull-Up )

Bar muscle up progression

C: Metcon (Time)

“Umbrella”

3 Rounds, For Time w/ partner

6 Rope Climbs, 15ft (A: single arm supine grip ring rows)

20 Front Squats, (Rx135/95, S 115/75)

10 Burpee Ring Muscle Ups (A: Burpee box transition jumping BMU or Burpee Jumping Pull ups)

20 Deadlifts

10 Alternating Wall Walks (A: Box Wall Walks)

Time Domain: 16:00-22:00

Time Cap: 25:00

Primary Objective: Complete the work evenly with your partner.

Secondary Objective: Complete each round in sub 6:00

RPE: 7-8/10

HomeGrown AthletX - Functional Fitness

A: CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP - Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

B: CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP - Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb

C: CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP - Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

10 Sets

12 WB (20/14)

6 Burpee

Max shuttle run (25')

**1min of work

**1min rest

Remaining time for core/stretching

***If you are competing in the Open - you will not do the above. Please use time to stretch/active recovery***

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (No Measure)

"Bottlebrush"

Every 3:00 minutes for 36:00 minutes, alt between the three stations:

Station 1: 500/450m Row or Ski (A:400/300m)

Station 2: 30/20 Cal Echo or 33/22 Cal Assault Bike

Station 3: 400m Run (A: 200m Run)

Primary Objective: Complete all stations in less than 2:00 minutes

Secondary Objective: Complete all stations and all rounds in the workout

C: Midline (No Measure)

3 Sets for Quality

1:00 Forearm Plank

:15/:15 Copenhagen Plank

:15/:15 Star Plank