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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
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
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
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
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
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 - Legends
Metcon (No Measure)
A. 800m Walk
B. CARs/Kettlebell Swings
C. WOD
3 Rounds for Time
25 Cal Row/Erg
30 Alternating Dumbbell Hang Power Cleans (Increase weight from last session)
25 Cal Row/Erg
30 Alternating Lunges (May be rig supported)
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 Sets, For Quality
1:00 Cardio Choice
15 Air Squats
10 Alternating V-Ups
:10 second Hollow Hold
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
B: Back Squat (Pause Back Squat (21x1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-65% of Back Squat Across )
C: Metcon (4 Rounds for reps)
"You Get What You Give"
4x 3:30 AMRAP
16 Dual DB Bench Press (Rx50/35, S 40/25)
12 Toe to Bar (A: Strict Knee to Chest)
18 Wall Balls (Rx 20/14, S 16/12)
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock
Primary Objective: :30-:60 to work on strict pull-ups
Secondary Objective: Complete everything unbroken until the pull-ups
Stimulus: Muscular Endurance / Stamina
RPE: 8/10
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)
Running Warm-Up
2 Rounds, For Quality
200m Run
:15sec Wall Lean March
6/6 SL Glute Bridge w/pause
10m A-Skips
10m B-Skips
B: Rowing Technique (No Measure)
2 Rounds through
:30sec Arms Only Rowing (the pick drill)
:30sec Arms and Body Rowing, (body hinge and finish with arms)
:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)
:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)
1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)
C: Metcon (Time)
"Jerry"
For Time
1 mile Run
2000m Row or Ski or 120/84 Cal Bike
1 mile Run
or
AJUSTED
For Time
800 meter Run
1,000 meter Row
800 meter Run
Time Domain: 20:00-30:00
Time Cap: 30:00 minutes
Primary Objective: Run pace, holding 5k pace
Secondary Objective: Row Pace, holding 5k +4sec/500m
D: Accessories (3-4 Sets, For Quality
10/10 Half Kneeling Banded Paloff Press Rotations
10/10 Single Leg Foot Elevated Glute Bridge
15 second extended GHD Supine Hold )
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
Bench Press (15min to find 1RM
Immediately into..
4x8 Bench flat flys
Total time cap 20min)
Metcon (No Measure)
Supersets: Total time cap 15min
1. 3 sets
10 Close grip bench
10 DBs tricep kickbacks (together)
2. 3 sets
"21" Empty BB
DB's Hammer curls
BB Drag bicep curls
Midline (No Measure)
EMOM 10
Plank reaches
Reverse crunch pulse
Balanced knee tucks
Plank jacks (forearms)
Hollow rock flutter kicks
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 - Legends
Metcon (No Measure)
A. Warm up 600m Row/Erg/Bike
B. CARS /Banded Movement
5x 5 Dual Dumbbell Deadlift 2 Second Pause Then Shoulder Shrug
C. WOD
4 Rounds
12 Ring Rows
400m Row/Erg
15 knees to chest on bench
10 Burpees of box
1:00 Rest between sets