May 23, 2023 - No Comments!

Functional Fitness – Tue, May 23

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 )

Published by: Breanne Feudale in Uncategorized

Leave a Reply

Come on in. Your first class is on us

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

 
[contact-form-7 id="4893" title="Sign up"]