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Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 second row ski or Bike

(8/8m) 25/25ft Lateral Shuffle

5 Inchworm Push-Ups

10 Down Dog Alternating Toe Taps

10 Kettlebell Deadlifts

B: Metcon (No Measure)

"Lost in Translation"

40:00 minute EMOM , Alternating Movements

minute 1: 15/12 Cal Row or Ski or 11/8 Cal Bike

minute 2: 15 American Kettlebell Swings (Rx53/35, S 44/26)

minute 3: 6 Shuttle Runs 25/25ft

minute 4: 15/10 Push-Ups

Primary Objective: Practice perfect mechanics and look to complete the work as efficiently as possible. This means keeping the workout feeling aerobic and consistent.

Secondary Objective: Complete each movement in under 40 seconds

Stimulus: Aerobic Threshold / Muscular Stamina / Volume

RPE: 6/10

C: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

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Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Tall Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

5 Barbell Squat jumps

B: Thruster (Every 1:30, 5 Sets
3 Reps @ 70%+
*Record heaviest triple
Directly into..

Front Squats
Every 1:30, 5 Sets
3 Reps @ 70%+
*Record Front squats in B1)

B1: Front Squat (Every 1:30, 5 Sets
3 Reps @ 70%+
*Record heaviest triple)

C: Metcon (AMRAP - Rounds and Reps)

"Nine Lives"

AMRAP 9

10 Pull-Ups

10 Box Jump Overs (Rx24/20, S 20/16″)

30 Double Unders (A: 60 singles)

10 Strict Handstand Push-Ups

10 Wall Balls (Rx 20/14, S 16/12)

30 Double Unders

Primary Objective: 3+ Rounds

Secondary Objective: Unbroken movements across

Stimulus: Bodyweight conditioning / Muscular Endurance

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Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

HomeGrown AthletX - HGX-FIT

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Metcon (No Measure)

Incline bench press:

8 x 3 at 87-90%

*****

4 sets:

10 DB SA glute bridge floor press

10 DBs close grip press

10 DBs Tate press

*****

4 sets

10 DB crush grip skull crushers

10 DB tall kneeling crush grip curls

10/10 DB offset push-ups

*****

Remaining time:

5 Supersets

10 Hindu push-ups

10 Vups

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Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: :25/25 Second Side Plank Hold

Minute 3: 10 Russian Kettlebell Swings + 10 Hollow Rocks

Minute 4: 30-40 Second Handstand Hold (Wall Supported or Freestanding)

B: Deadlift (Every 6:00 minutes for 18:00 minutes, Complete
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
Percentages are all based on your 1-rep max Deadlift
*Record heaviest single)

C: Metcon (No Measure)

"Flip Flopped"

15:00 minute EMOM

minute 1: 21 V-Ups

minute 2: 50ft Handstand Walk (A: 5 Wall Walks)

minute 3: 9 Deadlifts (Rx 275/185, S 225/155)

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Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

HomeGrown AthletX - Legends

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Metcon (No Measure)

Walk 500M or 1000M

AMRAP 12

Partner 1: High/Low farmers carry

Partner 2: Wall ball box squats

AMRAP 12

Partner 1: 12-15 Box knee tucks

Partner 2: 8/8 DB bent over rows

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Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run

Straight into:

2 Sets, For Quality:

10 Barbell Behind The Neck Strict Presses (Split Jerk Position)

5/5 Barbell Back Rack Reverse Lunges

10 Barbell Kang Squats

5/5 World's Greatest Stretch

5 Bar Facing Burpees

B: Split Jerk (Every 90 seconds, 8 Sets
2 Sets x 3 Reps @ 70%
2 Sets x 2 Reps @ 75%
2 Sets x 1 Rep @ 80-85%
1 Set x 2 Reps @ 75%
1 Set x 2 Reps @ 70%
**Record heaviest single)

C: Metcon (Time)

"Ready Player One"

3 Rounds for Time:

400m Run (A: 27/22 Cal Bike)

10 Clean and Jerks (Rx155/105, S 125/85)

10 Bar Facing Burpees

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete Each round in under 4:00 minutes

Secondary Objective: Maintain consistent pacing across all sets

Stimulus: Barbell Conditioning / V02 Max

Announcements

The Phoenix Workout 1/21 @ 12PM

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Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Every :90sec for 8 sets
8 Pendlay rows at 80% of 1RM
10/10 DB bent over rows (50/35))

Metcon (No Measure)

AMRAP 15

12 DBs Renegade rows

15 Barbell weighted reverse curls

12 DBs Gorilla rows

“21” weighted

12 Toes to bar

*****

EMOM10

Min1. Plank (up/up/down/down)

Min2. Side plank pulse (right)

Min3. Side plank pulse (left)

Min4. Slider right arm (slide out - T position)

Min5. Slider left arm (slide out - T position)

Min6. Slider right hand (rotation to hip)

Min7. Slider left hand (rotation to hip)

Min8. Slider right foot (rotation to hand)

Min9. Slider left foot (rotation to hand)

Min10. Hollow hold

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets or 8:00 minutes, for Quality

9/7 Calorie Echo Bike

6 Shuttle Runs (8/8m, 25/25ft)

6/6 SL Glute Bridge w/pause

15 second Stationary Banded Sprint

15/15 second Bent Knee Side Plank with Iso Leg Lift

B: Metcon (Time)

2 Sets or 8:00 minutes, for Quality "CrossFit Team Duathlon"

In Teams of 3

300 Cals Bike

5k Run

Time Cap: 40:00 minutes

Scaling the Bike based on team composition

M/M/M = 300 Calories

F/F/F = 210 Calories

M/M/F = 270 Calories

F/F/M = 240 Calories

C: Recovery (No Measure)

Time permitting

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2:00 minute Cardio Choice

Into..

3 Rounds

10 Scapular Pull-Ups

5/5 Single Arm Ring Row @ 30x1 Tempo

10 Banded Face Pulls

Into..

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set through

B: Gymnastic Skills (Bar MU and Chest to bar pull-ups)

C: Metcon (Time)

"Boss Fight"

3 Rounds:

15 Chest to Bar Pull-Ups

15 DB Thrusters (Rx50/35, S 40/25)

15 Burpees to Target

1:00 rest between rounds

-Directly into-

3 Rounds:

8 Bar Muscle-Ups

8 Dual DB Ground to Overhead

8 Box Jump Overs (Rx24/20, S 20/16″)

1:00 minute rest between rounds

Score: Total Time Including Rest

Time Domain: 16:00-20:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Complete each set of 3 rounds in under 10:00 minutes

Secondary Objective: Focus on a movement you have a particular challenge with and plan to hit that with intensity, intent and planning of breaks to keep the other movements flowing well.

Stimulus: Open Style Effort / High Intensity Triplet

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

9/7 Calorie Row

6 /6 Half Kneeling KB Windmi ll

1 Wall Walk + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bench Press (Every 2:30 minutes, 5 Sets, Complete the following:

Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%

Percentages are based on your 1-rep max Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Rhythm and Rhyme"

8:00 minute AMRAP

15/12 Cal Row or Ski or 11/8 Cal Bike

3* Wall Walks

Increase Wall Walks by 1 Rep Each Round