HomeGrown AthletX - Functional Fitness

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Warm-Up

2 Sets, For Quality

:20 Elevated Prayer Stretch

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

:15/:15 Single Leg Wall Sit

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2 Sets, For Quality

8 American Kettlebell Swings

5 Inchworm Push-Ups

3 Strict Press + 3 Push Press

3 High Box Jumps

Shoulder Press (Every 2:00 x 3 Sets
3 Strict Press, Starting @ 75% up to a 3RM)

Push Press (Every 2:00 x 4 Sets
3 Push Press, Picking up where you left off building to a 3RM)

McGregor (12 Rounds for weight)

For Load

12:00 EMOM

min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk

min 2: :30 Sandbag Bear Hug Hold

min 3: 4/4 Push-Up to Single Arm to Rengade Row

min 4: :30 Weighted Wall Sit

Loads: Choice

[McGregor: Levels] (12 Rounds for weight)

Level 2

As prescribed

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Level 1:

As prescribed

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Masters 55+:

As prescribed

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Competitor / Rx+:

Off Day

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Big Class Option

As prescribed: Can also have Dual KB Front Rack Hold as option for Sandbag Hold

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Travel / Hotel / Limited Equipment: Solo

For Load

12:00 EMOM

min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk

min 2: :30 Odd Object Heavy Hold

min 3: 4/4 Push-Up to Single Arm to Rengade Row

min 4: :30 Weighted Wall Sit

Loads: Choice

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets, For Quality

100/100ft (30/30m) Suitcase Carry

12/12 Pallof Press

:15/:15 Single Leg Sorenson Hold

HomeGrown AthletX - Functional Fitness

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Warm-Up

20 Seated 90-90 Rotations

5/5 World's Greatest Stretch

-then-

For Quality:

10:00 AMRAP

3/3 Kettlebell Windmill , Light Load

3 Burpee Pull-Ups

6 Box Jumps, Step Down

9 Kip Swings

1 "Barbell Complex"

Barbell Complex = 3 Hang Muscle Snatch + 3 Hang Power Snatch

Partner Bicouplet 1 & 2 (2 Rounds for time)

Part A

12-9-6

Power Snatches

Bar Muscle Ups (A: Burpee Pull-Ups)

Rest 5:00 minutes

Part B

21-15-9

Power Snatches

Chest to Bar Pull-Ups

Barbell:

Part A) (Rx135/95, S 115/75)

Part B) (Rx 75/55, S 65/45)
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Goal: 4:00-6:00/Couplet

Time Cap: 20:00

Score: Each Time

RPE: 7-8/10

Primary Objective: Complete each couplet as fast as possible

Secondary Objective: Split the workload evenly between partners

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

HomeGrown AthletX - Functional Fitness

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Warm-up

2 Sets, For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

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2 Sets

:30 Jump Rope Practice

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

Front Squat (Take 15:00 to Establish
Front Squat 1RM)

Ideal build

5 Reps @ 50-60%

3 reps @ 65-70%

2 Reps @ 75%

1 Rep @ 80% and continue to build until 1RM

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
(Rx 95/65, S 75/55)

Primary Objective: Manage Your Double Unders

Secondary Objective: Unbroken Thrusters

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

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

Wall Deadbugs

Scap Pull-Ups off BB

Negative Chin-Ups off BB

A: Shoulder Press (Every 2:00 for 5 Sets)

Every 2:00 for 5 Sets

5 Strict Presses

*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)

*Record weight in Wodify

B: Metcon: 10 Min AMRAP (AMRAP - Rounds and Reps)

10-Min AMRAP :

10-15 Russian KB Swings

10-12 KB Gorilla Rows

20-30sec Side Plank (ea side)

Cooldown (No Measure)

Banded Shoulder Stretch

Open Book Stretch

Puppy Pose Downtrain Breathing

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2 Sets, For Completion

:30 sec Extended Reverse Plank Bridge

:30 sec Elevated Prayer Stretch

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3 Sets, For Quality

20 Bear Plank Shoulder Taps

10 Hollow Rocks

:15 sec Passive Hang + :15 sec Active Hang

5 Strict Knee Raises

Virtuoso (AMRAP - Reps)

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

8 Strict Toe to Bar

15 second Tuck L-Hang

8 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

" Shoot Through Complex " = Push-Up + Shoot Through + Dip + Shoot Through
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Stimulus: Gymnastics Development

RPE: 6/10

Primary Objective: Complete each set in under 4:00 minutes

Secondary Objective: Complete each movement in an unbroken set

[Virtuoso: Levels] (AMRAP - Reps)

Level 2

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

6 Strict Knees to Elbows

10 second Tuck L-Hang

6 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

"Shoot Through Complex" = Push-Up + Shoot Through + Dip + Shoot Through

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Level 1:

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

8 Strict Knee Raises

15 Seated Pike Up Hold

5 Shoot Throughs

Wall Walk Complex to 20inch off wall

Shoot Through: 1 Rep equals out and back

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Masters 55+:

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

6 Strict Knees to Elbows

10 second Tuck L-Hang

6 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

"Shoot Through Complex" = Push-Up + Shoot Through + Dip + Shoot Through

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Competitor / Rx+:

As prescribed or Day Off

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Big Class Option

As prescribed

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Travel / Hotel / Limited Equipment

As prescribed, use 2 benches for Shoot through complex

Escalating Durante (AMRAP - Rounds and Reps)

8:00 AMRAP

2-4-6-8-10...

Hollow Rocks

V-Ups

Tuck Ups

second Hollow Hold

Mobility

PRVN Recovery #2

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

HomeGrown AthletX - Functional Fitness

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Warm-up

2 Sets, For Quality

:30/:30 Samson Stretch

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

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2 Rounds

Bike: 45 sec Easy + 15 sec @ Pace

Row: 45 sec Easy + 15 sec @ Pace

Skie: 45 sec Easy + 15 sec @ Pace

Mikko's Triangle (10 Rounds for reps)

40:00 EMOM

Min 1: Calorie Bike

Min 2: Calorie Row Erg

Min 3: Calorie Ski Erg

Min 4: Shuttle Run

Min 5: Rest

Shuttle Run: Each 25ft (7.5m) Segment = 1 rep
Goal: Male (15-20 Cal /minute) , Female (10-15 Cal/minute)

Score: Total Calories

Primary Objective: Achieve the most total Calories

Secondary Objective: Sustained paces across all sets, across all machines

Mobility

PRVN Recovery #3

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

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Warm-up

:30/:30 Banded Front Rack Stretch

15/15 Clamshell Plus

-then-

For Quality:

10:00 AMRAP

9/7 Calorie Machine

15 Banded Good Mornings

5 Bootstrapper Squats

5/5 Single Leg Glute Bridges

5 Push-Ups 31x1

Barbell Primer

With light loads

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk

#TEAMPRVN Tuesday Workout

Double DT (Time)

For Time:

10 Rounds

12 Deadlift

9 Hang Power Clean

6 Push Jerks

Barbell: (Rx 115/75, S 95/65)
Goal: 13:00-18:00

Score: Time

Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It

Secondary Objective: Have small quick breaks throughout

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Breathing on all-fours

Down Dog Toe Taps

Supine Straight Leg Swings

Glute Bridges

Wall-Assisted Hip Airplanes

Bird Dogs

Single Leg Hinge to Knee Drive

A: Deadlift (Every 2:00 for 5 sets)

Every 2:00 for 5 Sets

5 Deadlifts

*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)

*Record weight in Wodify

B: Metcon: 12 Min EMOM (12 Rounds for reps)

12 Min EMOM (4 Rounds) :

45sec Cals on Machine

20sec Single-Leg Wt Hip Thrusts (ea side)

30-45sec Stand-to-Sit Eccentric Rope Climbs

Cooldown (No Measure)

Adductor Rockbacks

Single-Leg Forward Fold

Happy Baby Downtrain Breathing

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2 Sets, For Quality

1:00 Machine Choice

5/5 Worlds Greatest Stretch

20-30 sec Prayer Stretch

10 Scapular Pull-Ups, Slow and Controlled

into…

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

Start with an empty barbell for the first round, can increase loads on rounds 1 and 2

Snatch (Take 15:00 to Establish a 1RM Snatch)

*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

Adaptation (4 Rounds for reps)

4 Sets

2:00 AMRAP, 1:00 Rest

2 Rope Climbs 15ft

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: (Rx135/95, S 115/75)
Goal: 12-15 Reps / Set

Score = Reps

Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00

Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

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Bench Press (Every 2:00 x 5 Sets
3 Reps @ 80%+
Building towards a heavy 3 for the day
)

Tabata Cindy (10 Rounds for reps)

10 Sets

:20 Max Strict Pull-Ups

:10 sec Rest

:20 Max Push-Ups

:10 sec Rest

:20 Max Air Squats

:10 sec Rest
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Goal: Complete 5-7 Pull-Ups, 10-12 Push-Ups, 10-15 Air Squats

Primary Objective: Consistency across all sets

Secondary Objective: Stay unbroken for the entire 20 seconds of each segment