Workout of the day

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

2020 CROSSFIT GAMES WOD #1

"FRIENDLY FRAN"

3 Rounds for Time

21 Thrusters (Rx 115/85)

21 Chest-to-Bar Pull-Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6min at an easy pace
2min Row Bike or Ski

2min Single Unders

1min Mt climbers

1min Ab Mat Sit-ups

B: Metcon (No Measure)

Movement Prep
5 Strict T2B (As High As Possible)

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

C: Metcon (Time)

3000m Row Ski or 125/100 cal Bike

2000m Run

100 Double Unders

50 T2B

Stimulus: 20-27min

*Home 3000meter sub another 2000m run +100 DU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

PVC Pass Through

PVC around the world

Lateral Hops Over PVC Pipe

Push-up to Down Dog

Spidermans

Lateral Hops Over PVC Pipe

PVC Overhead Squats

PVC Sotts Press

B: Strict (21-15-9)

Strict Pull-Ups

Strict Toes to Bar

Strict Ring Dips or bench Dips

*10min time Cap

*Home Subs pull ups=DB rows, T2B=v-ups

C: Metcon (AMRAP - Reps)

AMRAP 3:

250m Run

15 Lateral Barbell Burpees

Max Overhead Squats (R+75/55, Rx 65/45)

Rest 3min

AMRAP 3:

250m Run

12 Lateral Barbell Burpees

Max Overhead Squats (R+95/65, Rx 75/55)

Rest 3min

AMRAP 3:

250m Run

9 Lateral Barbell Burpees

Max Overhead Squats (R+115/75, Rx 95/65)

Rest 3min

AMRAP 3:

250m Run

6 Lateral Barbell Burpees

Max Overhead Squats (R+135/95, Rx 115/75)

*Score is # of Overhead Squats completed

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 10.01.2020

SHOULDER/ARMS – BROSHESH

SHOULDERS:

Dumbbell Push Press (standing)

2 x Warm-up sets at 10 reps each (Test 1RM)

4 x 8 (working load 65-75% of 1RM)

SUPERSET – 3 Sets of 10 Reps

A. Dumbbell Lateral Raise (keep pinky up)

B. Bent Over Fly’s

SUPERSET – 3 Sets of 10 Reps

A. Barbell Supinated Front Raises

B. Upright Row (Wide Grip – Posterior Delt)

Finally, Prison Push-up

1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)

REST 3MIN

ARMS:

SUPERSET – 3 Sets of 8 Reps

A. Barbell Bicep Curls

B. Barbell Skull Crushers

SUPERSET – 3 Sets of 10 Reps

A. Diamond Push-ups (Inverted V – forehead to hands)

B. DB Hammer Curls (back against rig)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
30sec Plate Hops

30sec Plate Romanian Deadlifts

30sec Box Step-Ups

30sec Push-up to Down Dog

30sec Supermans

B: Metcon (No Measure)

3 Rounds "Not for Time", Cap 12min
10 Single DB Row (2sec hold at Top)

14 Single Leg DB Romanian Deadlifts (7 Each)

20-40sec Supinated Grip Dead Hang from Bar

14 DB Single Arm Arnold Presses (7 Each)

C: Metcon (Time)

1 Mile Run

50 Box Jumps (R+24/20, Rx 20/16)

50 Deadlifts (R+185/125, Rx155/105)

800m Run

35 Box Jumps

35 Deadlifts

400m Run

20 Box Jumps

20 Deadlifts

Stimulus: 25-30min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
30sec Forward step alt Lunges

30sec Squat

30sec Hollow Hold

30sec Single Leg Glute Bridges (15sec each side)

B: Strict

Ascending Ladder for 10:00:

1-2-3-4-5…

Strict HSPU off box

Supine bar rows

*Home supine bar rows = Pendlay rows

C: Metcon (Time)

Buy-In: 1000m Run

Directly Into…

4 Rounds:

8 Clusters (R+135/95, Rx 115/75)

10 Strict Pull-ups

Buy-out: 1000m Run

*Home pull up sub=same bar used for clusters bent over rows