Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

10 Inch Worms + Elbow to Instep

20 Glute Bridges (1sec Pause @ the Top)

-then-

12:00 EMOM

Minute 1 - :40 Plate Hop Series

Minute 2 - 12 Alternating Dumbbell Deadlift

Minute 3 - :40 Banded Monster Walks

Pumba (AMRAP - Rounds and Reps)

24:00 AMRAP

16/13 Cal Row or Ski or 12/9 Cal Bike

18 Dual DB Sumo Deadlift

16/13 Cal Row or Ski or 12/9 Cal Bike

18 DB Renegade Rows

12 Box Jump Overs

Box Height (Rx24/20, S 20/16″)

Dumbbells: (Rx50/35, S 40/25)
--

Goal: 7+ Rounds

Primary Objective: Complete Each Machine in under 45 seconds

Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less

PRVN Recovery #3 (Checkmark)

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

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Deload week

21-19-17-15-13

DB Deadlift (60/40)

DB Floor press

***

5 sets

15 Bench reverse snow angels (small plates)

Letters (Y, T, W) 15 reps each letter

***

Core

Metcon (No Measure)

Deload week

21-19-17-15-13

DB Deadlift (60/40)

DB Floor press

***

5 sets

15 Bench reverse snow angels (small plates)

Letters (Y, T, W) 15 reps each letter

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Legends

Metcon (No Measure)

Strength training: 15-20min

10 Yates rows (adding weight)

15 Banded face pulls

***

Partner training: split with reps with your partner

100 KB swings

After completion: 500M walk

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

3 Rounds

200m Run

50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk

5 Wall Slides

5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skills: Freestanding Handstand Hold (AMRAP - Reps)

5:00 AMRAP

-Freestanding Handstand Hold

Score = Time

or

Score = Reps (1sec = 1 Rep)

Scale: Wall Facing Handstand Hold

Midline Run (5 Rounds for time)

Every 3:00 x 5 Sets

15 GHD Sit-Ups (A: Ab mat sit ups)

200m Run (A: 14/11 Cal Bike)

25ft Handstand Walk* (A:2-3-4-5- 6 Wall Walks)

*Increase Handstand Walk by 5ft (5ft) Each Set.
--

Goal: Complete each set @ 2:00-2:30/set

Primary Objective: Complete each set within the 3:00 time frame

Secondary Objective: Increase pace across all sets

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Breathing in Side-Sitting w/Crossbody Reach

Scap Push-Ups

Thoracic Rotations

Band Pull Aparts

Y's off Wall

Wall Deadbugs

Scap Pull-Ups off BB

A: Shoulder Press (Every 2:00 for 6 Sets)

Every 2:00 for 6 Sets

Set 1: 5 reps

Set 2: 4 reps

Set 3: 3 reps

Set 4: 5 reps (at same weight as Set 2)

Set 5: 4 reps (at same weight as Set 3)

Set 6: 3 reps (at more weight than Set 3)

*Final set should be at a 9 RPE. Record heaviest set of 3 in Wodify

B: Metcon: 3 Rounds (AMRAP - Rounds and Reps)

3 Rounds :

8-10 Contralateral Step-Ups (ea side)

8-10 Inverted Rows

50m Suitcase Carry (ea side)

Cooldown (No Measure)

Banded Shoulder Stretch

Open Book Stretch

Puppy Pose Downtrain Breathing

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

:45/:45 Banded Front Rack Stretch

15/15 Banded Archer From Squat

-then-

For Quality:

3 Rounds

:30 Jump Rope

4 Tall Muscle Cleans

4 Front Squats

4 Tall Cleans

2 Push Press + 2 Push Jerk + 2 Split Jerk

6/6 Single Arm Ring Rows

Clean and Jerk (Take 15 minutes to Establish a 1RM)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Eleven (AMRAP - Rounds and Reps)

11:00 AMRAP

5 Strict Pull-Ups

9 Goblet Squats

35 Double Unders (A: 70 singles)

Load: (Rx70/50, S 60/40)
---

Goal: 8+ Rounds

Primary Objective: Unbroken Strict Pull-Ups and Goblet Squats

Secondary Objective: Consistent pace across all sets

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (Checkmark)

For Quality

10:00 AMRAP

5 Push-Ups @ 31x1 Tempo

10 Bradford Press with Lockout

:20 Dead-Bug Alternating Heel Taps

:20 Bird-Dogs From Crawling

Socratic Dialogues (5 Rounds for weight)

Every 4:00 x 5 Sets

7 Z-Press

9 Hollow Body Dumbbell Floor Press

100ft (30m) Sandbag Carry

Score = Total Load Per Round

Suggested loads:

Z-Press @ 55-65% Strict Press

Hollow Body Floor Press @ 50/35lb, 22.5/15kg

Sandbag @ 150/100lb, 68/45kg
--

Stimulus: Strength Endurance / Stability / Shoulders

RPE: 6/10

Primary Objective: Quality Positions

Secondary Objective: Maximal Loading for the rep ranges

Optional Accessories (Possible to do in Class) (Checkmark)

For Quality

3-4 Sets

:20-:30 Tall Kneeling Dual Kettlebell Overhead Hold

8-10 Ring Body Saws

10/10 Pallof Press + 10 sec Hold on Final Rep

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Buy-In:

3 sets

10/10 DB Single arm front rack curtsy lunge

10 DB Goblet squats

10 DB crush grip RDL

****

Dual DB Lunges (Forward or reverse)

50-40-30-20-10

Dual DB Push press

25-20-15-10-5

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

10 bird dog

10 alternating thread the needle

10 scorpions

5 push-ups

10/10 straight leg kick-ups

Bench Press (5x5 on the 2 min)

Start with a 250 run w/ your benching partner

You Go, I Go (No Measure)

EMOM 6

Ball slams

EMOM 6

KB Goblet Squats (to box)

EMOM 6

KB Deadlift

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up: Part A) (Checkmark)

For Quality

6:00 AMRAP

15 Banded Good Mornings

:10-:15 Ring Support Hold

8-10 Ring V-Outs

10 Crossover Step-Overs

Warm-Up Part B: 1000m Partner Rowing Golf (Time)

*Athletes will begin rowing to 1000m on the Rower. Partner A will row to the 100m mark on the screen. The athlete must stop rowing and let the meters roll to 100m by the 85m mark on the screen. This can be earlier or at the 85m mark, but athletes must let the meters roll as close to 100m as possible. Any meters over or under 100m will equate to 1 Burpee rep to be completed by each partner. This means that if 99m or 101m are read on the screen each partner must do 1 Burpee. Partner B will then row to the 200m mark. Any meters over or under will = 1 burpee per meter. This will continue until the 1000m mark. Note that we are not setting the monitors to 1000m as we need to know if the meters will roll over the 1000m mark. If they are over or under on the final 1000m mark, you must complete your burpees to finish the workout.

Theory of Forms (Time)

For Total Time with a Partner

Part A)

For Time:

9-12-15

Burpee Box Jump Overs

5-7-9

Ring Muscle-Ups (A: C2B)

Rest 5:00 minutes

Part B)

15-12-9

Burpee Box Jump Overs

21-15-9

Deadlifts

Box: (Rx24/20, S 20/16″)

Barbell: (Rx 225/155, S 165/125)

Score = Total Time
--

Goal: 6:00-9:00 for each Part

Time Cap: 25:00

Once Part A is completed athletes will then rest for 5:00 minutes and move to Part B. Athletes will then work on the reps of Burpee Box Jump Overs and Deadlifts in the same fashion making their way down the ladder until 9 Burpee Box jumps and 9 Deadlifts are completed.