04Jun
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Snatch Pull Complex - Heavy 5 TNG Power Snatch
3 Sets:
1 Snatch Grip Tempo Deadlift (4s up, 4s down)
1 Snatch Grip Deadlift
1 Snatch Pull
really work on positioning
then
build up to a heavy 5 touch and go power snatch
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 25:
250 Run
1 Round of "Cindy"
3 Power Clean and Jerks (R+135/95, Rx 115/75)
250 Run
1 Round of "Cindy"
6 Power Clean and Jerks
250 Run
1 Round of "Cindy"
9 Power Clean and Jerks
[Add 3 Power Clean and Jerks Per Round]
MODIFICATIONS
AMRAP 25:
100m Run
1 Round of "Cindy" (decrease reps to 3 Pull-Ups / 7 Push-Ups / 9 Squats)
2 Power Clean and Jerks
100m Run
1 Round of "Cindy"
4 Power Clean and Jerks
100m Run
1 Round of "Cindy"
6 Power Clean and Jerks
[Add 2 Power Clean and Jerks Per Round]
This is an interesting one!
It’s hard to tell how far we can get in 25:00.
What we do know is that it should take ~1:00 for Cals & 1:00 for 1 Round of "Cindy".
It’s possible to do in 1:00 we can be looking at anywhere between 5-10 Power Clean & Jerks.
So, perhaps we are looking to get somewhere between the round of 12 to 18??
Who knows!??! We are excited to find out.
"CINDY" & POWER CLEAN AND JERK
For "Cindy" rounds, we encourage you to scale to options that allow for constant movement. Decreasing reps or modifying the movement (i.e., ring row vs. banded pull-up) to allow constant movement, is going to be the right call for today.
For the C&J – the load should feel manageable for 10 unbroken reps on any given day.
MODIFICATIONS
RUN
Reduce meters
18/12 Calorie Row/ski or 10/7
CLEAN & JERK
Reduce Load
Hang C&J (For simplicity or injury)
Injury: Only Clean or Only Jerk
"CINDY"
Pull-Ups: 5 Banded/Jumping
Push-Ups: Reduce Reps or Elevate hands to a box or bench before dropping to knee push ups
Air Squats- Reduce Reps or Squat to a target
03Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 6.03.2021
Position HOLDS: Not about the weight, but great positioning in your squat holds. BE ACTIVE in the bottom (hips/glutes firing, midline engaged, chest up, upper back/shoulders solid)
All sets at 70-75% of 1RM Overhead Squat (Time Cap 18min)
Back Squat – 2 sets of :30s
Front Squat – 2 sets of :20s
Overhead Squat – 2 sets of :10s
B: Back Squat (3x Wave Rep 8/6/4)
Back Squat up by 5%: 3 Waves (Time cap 25min)
Wave#1, Reps 8/6/4
Set1: 8 reps at 70%
Set2: 6 reps at 75%
Set3: 4 reps at 80%
Wave#2, Reps 8/6/4
Set1: 8 reps at 75%
Set2: 6 reps at 80%
Set3: 4 reps at 85%
Wave#3, Reps 8/6/4
Set1: 8 reps at 80%
Set2: 6 reps at 85%
Set3: 4 reps at 90%
03Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
:20-30s Ring Support
:20-30s Dead hang Hold on pull up bar
:20-30s Superman Hold
B: Clean (Pull Complex - Build to Heavy 5 TNG Power cleans)
3 Sets:
1 Clean Grip Tempo Deadlift (4s up, 4s down)
1 Clean Grip Deadlift
1 Clean Pull
really work on positioning
then
build up to a heavy 5 touch and go power clean
C: Metcon (Weight)
Part 1-
AMRAP 15:
30 Double Unders (sub 60 single unders)
15 Deadlifts (R+115/75, Rx 95/65)
30 Double Unders
15 Hang Power Cleans
30 Double Unders
15 Push Jerks
Part 2-
At the 15 until 23min
Then 8 minutes to find heaviest lift in the COMPLEX of: 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk without releasing hands from the barbell.
We have made this workout a little CrossFit Open-Esg. Workout…then lift heavy.
It is 23 minutes total – Pt 1.15:00 AMRAP, straight into 8:00 of Lifting.
Scoring – number of rounds and reps completed in the 15:00 AMRAP, plus the Heaviest Load in the ‘Complex’.
DOUBLE UNDER
This will take less than :30. The shoulders will feel it in latter rounds.
30 reps are just enough to make the barbell feel a little more uncomfortable.
DEADLIFT
15 Deadlifts at will take ~:30.
Light loading for a lower body pull. Athletes shouldn’t need to break-up 15 reps, but likely will to save grip for the Hang Power Clean. A lot of athletes should think of a loading that they can break into 2 sets by choice.
HANG POWER CLEAN
we start to move into a light-medium loading. However, like the Deadlifts athletes should be considering 2-3 sets across the board.
Movement starts with athlete standing up and taking a bow to the "hang".
Possibly the movement that will cause the most difficulty…..and increase the grippy-ness!
PUSH JERK
Although not typically categorized as the "moderate" load, for 15 reps in a 15:00 AMRAP, will definitely start to feel on the heavier side.
02Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
5 Single DB Lateral Box Step-Ups (Each Leg) Build to a Moderate
B: Metcon (Time)
4 Rounds
18/12 Cal Row or Ski or 12/9 Cal bike
15 Box Jump Overs (R+24/20, Rx20/16″)
12 Toes to Bar
9 Dumbbell Front Squats (R+50/35, Rx 40/25)
10-15 minute workout. Time Cap 20min
Rounds will average between 2:30-3:30
Scoring – total time to complete the workout.
CALORIE ROW
Cals will take ~:45
BOX JUMP OVERS
15 Box Jump Overs will take ~:30-45
TOES-TO-BAR
12 TTB will take ~:30-45
Athletes should be able to complete 12 reps within 1-3 sets
DB FRONT SQUATS
9 DB Front Squats will take less than :30
We are using two DB’s
MODIFICATIONS
CALS
Lower Calories
12 Ten Meter Shuttle Sprints
BOX JUMP OVERS
Box Step Overs
Lower Box/Plate Jump Overs
30 Double Unders/Single Unders
TOES-TO-BAR
Reduce Reps
12 Toes to Space/Knees to Elbow/Chest/Waist
20 v -ups
30 AbMat Sit-ups
DB FRONT SQUATS
Reduce Load
9 Single DB Goblet Squats
9 Squat Jumps
18 Air Squats
01Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 6.01.2021
CHEST/DEADLIFT:
10-20-30
Bench Press (135/90) or DB Floor Press (60/35)
Deadlift (225/155)
400M Run
***Start with 400M Run***
REST 2min
ARMS:
5 Sets
12 x BB Bicep Curl (Add Weight to BB)
10 x Close Grip MedBall Push-up
12 x BB Reverse Curls (Add Weight to BB)
10 x Close Grip MedBall Push-up
01Jun
HomeGrown AthletX - Functional Fitness
A: Overhead Squat (5 Rounds - Positions)
:3s at Quarter Squat
:3s at Just Above Parallel
:3s at Bottom
:3s at Just Above Parallel
:3s at Quarter Squat
Build if possible
B: Metcon (3 Rounds for reps)
AMRAP 5:00
21 Power Snatches (R+95/65, Rx 75/55)
21 Burpees
39/30 Cal Row or Ski or 27/21 Cal Bike
(Rest 5:00)
AMRAP 5:00
15 Power Snatches (R+115/75, Rx 95/65)
15 Lateral Barbell Burpees
30/21 Cal Row or Bike or 21/15 Cal Bike
(Rest 5:00)
AMRAP 5:00
12 Power Snatches (R+125/85, Rx115/75)
12 Barbell Facing Burpees
21/19 Cal Row or Bike or 15/12 Cal Bike
25:00 workout
Scoring – total amount of rounds and reps
Log Rounds & Reps for each separate AMRAP
POWER SNATCH
This will be a GRIP-FEST for AMRAPS 1 & 2, and steady singles for AMRAP 3. Use a HOOK GRIP!
The lower back is likely to feel it too. Lots of bending at the hip today!
We have increasing loads and descending reps across each AMRAP.
Time spent here will fall between 1:00-2:00 for each.
BURPEES (all three variations)
Each AMRAP presents a more challenging variation, but the good news is…the reps go down!
Each variations of Burpees will average ~:90 give or take :30.
CALS
1st AMRAP Cals = 2:00-3:00
2nd AMRAP Cals = 1:30-2:00
3rd AMRAP Cals = ~1:00
There’s not much to say about this, outside of…yikes! Choose your calories wisely and a number that will push you to finish within the 5:00 AMRAP. This will be a harder option than selecting too many calories and not getting close (less incentive to push).
C: Metcon (No Measure)
COOL DOWN - GROUP STRETCH
Couch stretch: 1min/side