14Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Bench - DB
5 Sets
20 Alt Incline DB bench press (static hold at top while other arm is active)
20 Incline DB pull overs
20 Incline DB fly
20 DB kickbacks
**DB weight is the same for first two movements**
**DB weight is the same for the last two movements**
B: Metcon (No Measure)
Bicep pump shesh
4 rounds
All movements 8 reps with BB
1 and 1/2 Bicep curl
Top down 1 and 1/2 reverse curls
Tall kneeling mixed grip curls
Tall kneeling supinated shoulder press
13Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets
10 Bootstrap Squats
5 Squat Jumps
5 Inchworm Push-Ups
10 Banded Face Pulls
10 KB Deadlifts
10 Russian KBS
B: The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Cycle test #1
This will be on a 40:00 Clock to allow you to tackle the back squat, strict press, and deadlift on your own time. Ideally we want to limit the amount of lifts @ or above 85%. This means we start to have longer rest periods as we start to hit singles at those high percentages. Start each lift with 5 reps @ 50%, then go to 3 reps @ 60%, 3 @ 70% then we should go to singles the rest of the way to a 1RM for each on the day.
C: Metcon (No Measure)
Mobility - 7min
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
12Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Shoulders
5 Sets
6/6 DB SA hang clean
6/6 DB SA shoulder 2 ovhd
6/6 DB SA hang clean and jerk
100m Plate ovhd carry
**Complete one side throughout the 3 movements - unbroken**
B: Metcon (No Measure)
Back
5 Sets
10 DBs Renegade rows (push-up/row/push-up/row = 1 rep)
10 DB Elevated plank rows (use bench - hips down)
C: Metcon (No Measure)
Core - time permitting
11Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1:00 Row
10 Scapular Pull-Ups
10 Kip Swings
20 Alt V-Ups
5 No Jump Burpees
B: Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP, w/Partner
500m Run (SUB 45/35 cal Bike)
40 Toe to Bar
30 Burpee Box Get-Overs (R+ 36/30, Rx30/24″)
*Partition between partners in the best way you can
Solo Version: AMRAP of 25-20-15
3 Person Team Variation: Two People Working Synchro at all times to accumulate reps.
C: Metcon (No Measure)
Core finisher
7:00 AMRAP
1:00 Forearm Plank
:30sec Hollow Hold
*if you go unbroken you will finish
4 Rounds + 1:00 Plank
10Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Cardio Choice
10 x 1 and 1/4 Goblet Squats
20sec Bear Plank Shoulder Taps
10/8 Push-Ups
:30sec KB Dead-Bugs
B: Back Squat
Take 10:00-12:00 to find an 8RM
82-85% of 1RM
C: Warm-up (No Measure)
WOD primer
5 Deadlifts
:20sec Handstand Hold
—
Add weight
5 Deadlifts
3 Handstand Push-Ups
—
Add weight
5 Deadlifts *working loads
3 Handstand Push-Ups
—-
Add weight
3 Deadlifts *overweight
3 Handstand Push-Ups
D: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*we would recommend not to kip and should never be performed if you can not do strict HSPU first.
E: Metcon (No Measure)
If time permits
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
09Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
BACK
5 rounds
8 Pendlay rows
8 Bent over rows
8 Bent over rows (wide grip)
10 DB SA rows
B: Metcon (No Measure)
SHOULDERS
5 rounds
8 Seated military press (front or behind)
8/8 SA DB Half kneeling press
8/8 DB Arnold press
15 Small plates rear delt raises