Workout of the day

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 - HGX-FIT

View Public Whiteboard

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 - 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

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 - 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 )