Workout of the day

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)

2 min machine

2x

10 plank shoulder tap

10 superman

10 hollow

Wall walk

EMOM 5

1-2 wall walks

Shoulder Press (No Measure)

Build up to a heavy 5 seated strict press

10 min EMOM

Min 1: 5 seated strict press

Min 2: 5 seated arnold press

AMRAP 8 min (AMRAP - Rounds and Reps)

5 burpees

10 db box step ups

10 hanging knee raises

*Dallas

seated box to ground to box (clap)

on hands and knees w/ plate dbs up and down

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

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Warm-Up (Checkmark)

5/5 World's Greatest Stretch

15 Prone Y's w/ Plates (Hold top for 2 second)

-then-

For Quality:

12:00 EMOM

Minute 1 - 8/8 Quadruped Thoracic Rotations

Minute 2 - 5 Hang Muscle Snatch + 5 Snatch Balance + 5 Overhead Squats

Minute 3 - :10 Passive Hang + :10 Active Hang + 8 Kip Swings

Minute 4 - :40 Machine, Building Pace

*Build each round with your Barbell Load if possible

Snatch (Every 1:15 x 10 Sets
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)

Theaetetus (4 Rounds for reps)

4 Sets, For Reps

1:30 on/1:30 off

15 Overhead Squats

-Max Toes to Bar in the Remaining Time

Load: (Rx135/95, S 115/75)
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Goal: 12-18 Reps / Set

Primary Objective: Toes to Bar Reps

Secondary Objective: Unbroken Overhead Squats

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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 on all-fours

Down Dog Toe Taps

Supine Straight Leg Swings

Glute Bridges

Glute Bridge Walkouts

2 Rounds:

Hip Airplanes

Bird Dogs

Single Leg Deadlifts

A: Deadlift (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: Every 3:00 for 4 Rounds (4 Rounds for time)

Every 3:00 for 4 Rounds :

4-6 Cal Bike

6-8 Burpees

8-10 Alt Side Lunges

*Rest remaining time

Cooldown (No Measure)

Adductor Rockbacks

Single-Leg Forward Fold

Happy Baby Downtrain Breathing

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training: 11am to 11:30

100m Weighted farmers carry

15 Weighted box step ups (WB, DB)

15 Weighted box squats

***

10 Ring rows

10 Ring push-ups

10/10 DB Arnold press

10/10 Hammer curls

***

Together: 11:30 to 11:40

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

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Seated shoulder press: 80-85%

6x4 (build for a heavy 4rep)

Immediately into

4x8 Seated DBs Arnold press

b/t each set standing rear delt raises for 12 reps

***

5 rounds

10 DBs heavy shrugs

10 BB Pendlay rows

10 BB Yates rows

**weight is the same for Pendlay and Yates rows

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

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Warm-Up (Checkmark)

2:00 Row

:30 Extended Reverse Plank Bridge

:30 Puppy Dog Pose

--

For Quality

2 Sets

8 Inchworm to Hollow Hold (1sec)

20 Bear Plank Shoulder Taps

10 Alternating Step-Ups

5 Step-Down Box Jumps

Handstand Walk (5 Rounds for distance)

For Distance

5 Sets

:30 second Max Distance

1:30 Rest
Scaling:

Level 2: Wall Facing Shoulder Taps

Level 1: Box Pike Handstand Hold

Enchiridion (AMRAP - Rounds and Reps)

12:00 AMRAP

10 American Kettlebell Swings

8 Box Jumps

2 Wall Walk 'Complex'

*You will perform 2 strict handstand push ups at the top of each wall walk.

Kettlebell: (Rx53/35, S 44/26)

Box: (Rx30/24, S 24/20″)

Score = Rounds + Reps
--

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Steady Rounds Across

Secondary Objective: Mitigate Shoulder Fatigue