Archives for May 2023

May 31, 2023 - No Comments!

Functional Fitness – Wed, May 31

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

4 Rounds, Continuous Rowing

:30 Slow

:30 Moderate

:15 Fast

------

2 Sets for Quality

10 Down Dog Toe Taps

:20 Dual Kettlebell Overhead Hold

10 Bent Over Y-T-I

20 Bear Plank Pull Throughs

B: Gymnastic Skills

Skill Progression

*3 Perfect Deliberate Wall Walks

*1 Wall Walk + 20 Shoulder Taps

*Practice lateral walks along the Wall (wall facing)

*Kick up to wall then move hands closer to wall

*Kick up further away from wall and walk to wall

*5ft walks to wall

*practice partner handstand walks out on floor

Then..

Handstand Walk

Every 90 seconds, 5 Sets

50-100ft HS Walk

AJUSTED OPTIONS

Every 90 seconds, 5 Sets

3 Wall Walks + 20 Shoulder Taps on Final Rep

or

:30 seconds Nose to Wall Handstand Hold or Practice walking

C: Metcon (No Measure)

"Prank Sinatra"

16:00 EMOM

min 1: 8 Strict Handstand Push-Ups

min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups

min 3: 12/10 cal Row or Ski or 8/7 cal Bike

min 4: Rest

*add 3/2 Calories on each round

**Repeat From, July 20th, 2021

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

May 30, 2023 - No Comments!

Functional Fitness – Tue, May 30

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10/10 PVC Around the Worlds

10 PVC Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

AA: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Hang High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

B: Power Snatch (10:00 EMOM
min 1-3: 3 Reps @ 60-65%
min 4-6: 2 Reps @ 65-70%
min 7-8: 2 Reps @ 70-75%
min 9-10: 1 Rep @ 80%

*All singles. Focus on good set-up and speed through the middle )

C: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

May 30, 2023 - No Comments!

Legends – Tue, May 30

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up /CARs

B. Balance Work

C. WOD For Time

1,0000m Row/Erg

25 Burpees

800m Row/Erg

25 Push Ups

600m Row/Erg

25 Air Squats

400m Row/Erg

25 Ring Rows

May 30, 2023 - No Comments!

HGX-FIT – Tue, May 30

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

10 Rounds

10 Deadlifts 135/105

10 DB Bench press 50/35

10 KB Russian swings 70/53

*Time cap 30min*

Remaining time:

10 DBs Bicep curls (against the wall-together)

10 DBs Hammer curls (together)

10 DBs Tricep kickback

10 DB Preacher curls (from the bench)

May 29, 2023 - No Comments!

Functional Fitness – Mon, May 29

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

200m Run

10 Alternating Arm Swing s

8 Ring Row

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

BB: Metcon (Time)

"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.

Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:


1000m Run


50 Pull-ups


100 Push-ups


200 Squats


1000m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

Partner Murph

Two person team version:

For time:

1 mile Run


100 Pull-ups


200 Push-ups


300 Squats

*1 run together and split work as needed

May 28, 2023 - No Comments!

HGX-FIT – Sun, May 28

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

1000m of your choice

20 DBs clean and jerk 50/35

20 Overhead plate lunges 25/15

20 DBs Renegade rows

*Remaining time: mobility/stretch*

May 27, 2023 - No Comments!

Functional Fitness – Sat, May 27

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8/8 Single Arm Ring Rows

10/10 Single Leg Glute Bridge

" Jumping Sheep "

Round 1 Jump Over Plank

Round 2 Squat Jump Over Plank

Round 3 Lateral Burpee over Plank

B: Rope Climb Skill Work

C: Metcon (Time)

"E1 Mix-Up"

In Teams of 3 for Time

120 Cal Bike

15 Rope Climbs

2000m Row or Ski

12 Rope Climbs

1000m Run (together)

9 Rope Climbs

Dual DB Front Rack Hold (Rx50/35, S 40/25)

During the monostructural pieces one partner must be holding dual DB front rack. This means one partner is working, one partner is holding the front rack and one partner is resting. After the mono work you will move to complete 15 rope climbs as a team. The work can be split up as desired.

Time Domain; 22:00-30:00 minutes

Time Cap: 35:00 minutes

Stimulus: Stability / Strength Endurance / Aerobic Capacity

RPE: 7/10

May 26, 2023 - No Comments!

Functional Fitness – Fri, May 26

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00, for Quality

:30sec Bike

5 Inchworm Push-Ups

20 Bear Plank Pull Throughs

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

10 Deep Squat Thoracic Rotations

B: Snatch complex (Weight)

Snatch Complex

Every 2:00 minutes, 6 Sets

Power Snatch + Snatch Balance

Rest 20 seconds

Squat Snatch

Extra Instructions

Starting loads @ 60% of Power Snatch,

increasing to around 75-80% over the course of 6 sets

C: Bar Muscle-ups (Bar Muscle-Up Progressions )

D: Metcon (AMRAP - Rounds and Reps)

"Bit by a Dead Bee v2"

12:00 AMRAP

3 Bar Muscle-Ups

5 Squat Snatch (Rx135/95, S 115/75)

7 Bar Facing Burpees

Primary Objective: 6+ Rounds

Secondary Objective: Unbroken Bar Muscle-Ups

Stimulus: Technical Capacity / Grip

RPE: 7/10

E: Midline (No Measure)

"7:00 Abs"

7:00 AMRAP

10 V-Ups

20sec Hollow Hold

10 Tall Plank Knee to Elbow

40sec Forearm Plank

May 25, 2023 - No Comments!

HGX-FIT – Thu, May 25

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Weightlifitng complex (Weight)

EMOM 10

2 Strict press+2 Push press+1 Push jerk

Start at 75-80% of 1RM strict press

Shoulder shrugs (10min to build to a heavy 5
Then...5 x 5
Rest 1min b/t sets)

Metcon (No Measure)

3 Sets: All movements at 12-15 reps

1. Front to side delt raises

2. Rear delt raises

3. Letter "Y"

4. Letter "W"

**Use DBs or small plates**

Midline (No Measure)

Time remaining: GHD or weighted sit-ups

4x25

May 25, 2023 - No Comments!

Functional Fitness – Thu, May 25

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

6 Inchworm Push-Ups

8/8 Single Leg Single Arm Crossbody RDL

8/8 Single Arm Kettlebell Push Press

:20/:20 Single Leg Glute Bridge Hold

:15/:15 Star Plank

B: Handstand Push-ups (Handstand Push-Up Progression )

C: Warm-up (No Measure)

Primer

5 Deadlifts (Rx 185/125, S 155/105)

5 Handstand Push-Ups

Rest 30 seconds

5 Deadlifts (Rx 225/155, S 165/125),

5 Handstand Push-Ups

Rest 30 seconds

3 Deadlifts (Rx 250/165, S 205/135)

3 Handstand Push-Ups

D: Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

E: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

It's not going to be easy, it's going to be worth it.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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