HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, Alternating each minute:

Minute 1: 12/9 Calorie Machine of Choice

Minute 2: 50/50ft (15/15m) Kettlebell Mixed Rack /Overhead Carry , Moderate Load

Minute 3 & 4: 10 Split Stance Behind the Neck Strict Press + 10 Barbell Cossack Squats , 45/35lb (20/15kg)

B: Clean and Jerk (Every 2:00 minutes, 6 Sets
1 Clean and Jerk @ 75%+ building to a 1RM )

C1: Front Squat (15:00 minute to Establish a 1RM Front Squat
Rest 3min - Then "C2")

C2: Front Squat (Establish 10RM Front Squat (Goal 75%+ of 1RM) above)

D: Metcon (Calories)

Bonus Test!

“5:00 minute Max Calorie Air Bike Test”

*Choose an Echo Bike or Assault Bike and go for a max effort. You gotta want this one! Attack it!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

AMRAP 7:

2 DBs Renegade rows

2 DBs Deadlift

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 10:

2 DBs Bent over rows

2 DBs Power cleans

2 DBs Shoulder to overhead

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 13:

2 DBs Gorilla rows

2 DBs Thrusters

2 DBs Devil press

100M run

***Add 2 reps after each round***

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

400m Run

10 Alternating Down Dog Toe Touches

8/8 Reverse Lunges

:20/:20 second Single Leg Glute Bridge Hold

B: Metcon (Time)

GET FIT, SAVE KIDS

FOR TIME

400m run (A: 27/22 Cal Bike)

60 Box Step Ups (Rx24/20, S 20/16″)

60 Pushups

400m run

60 Pushups

60 Box Step Ups

400m run

Time Domain: 12:00-16:00 minutes

Time Cap: None

Primary Objective: Complete the Push-Ups in 4:00 minutes or less

Secondary Objective : Maintain faster than 5k pace on the runs

Stimulus: Muscular Endurance + Aerobic Capacity

RPE: 6/10

C: Midline (No Measure)

5 Sets, For Quality

10/10 Tall Kneeling Banded Paloff Press

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Renegade Row on Elevation

Announcements

July 29th Rise Up workout to rescue kids from sex trafficking & sexual exploitation. Donate at https://crossfitour.com/rise-up-get-fit-save-kids/

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

1:00 Echo Bike

15 Banded Goodmornings

8 Walking Inchworm to Hollow Body (1sec pause)

8/8 Single Arm Ring Rows

B: Metcon (No Measure)

Weightlifting + Gymnastics (20:00 Clock)

Part A) 5 Sets

Muscle Snatch + Snatch Balance + High Hang Snatch

6 Ring Kip Swings

*increase load on the barbell on each set

into..

Part B) 5 Sets

3 Squat Snatch

3 ( Ring Muscle-Up Linking Drill + Low Ring Transition )

*increasing loads on the barbell to 75% of 1RM Snatch

C: Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
RMU Scale Option: 9-7-5 Strict Pull Up + Strict Dips)

5:00-10:00 Minutes

Time Cap: 15 min

Announcements

July 29th Rise Up workout to rescue kids from sex trafficking & sexual exploitation. Donate at https://crossfitour.com/rise-up-get-fit-save-kids/

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

15 DB's bench press (50/35)

100m Farmers carry

4 Rounds

8 DB pull overs (60/40)

8/8 DB SA bent over rows

4 Rounds

10 DB's standing front fly's

10 DB's hammer curls

4 Rounds

12 BB reverse curls

12 BB drag curls

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets: For Quality

:40 second Row

:30 second Scapular Pull-Ups

2 Wall Walks

:10 second Angled Wall Facing Handstand Hold to Seven Position

B: Gymnastic Skills (12:00-15:00 minute Clock
Accumulate
10 Skin the Cats
2:00 minutes Freestanding Handstand Hold )

C: Metcon (No Measure)

"The Mongolian Stomper"

18:00 minute EMOM

Minute 1: 200/170m Row or Ski or 12/8 Cal Bike

Min 2: 12 Sumo Deadlift High Pulls (Rx 95/65, S 75/55)

Min 3: 200/170m Row or Ski or 12/8 Cal Bike

Min 4: 14 Alternating Front Rack Step-Ups (Rx24/20, S 20/16″)

Minute 5: 200/170m Row or Ski or 12/8 Cal Bike

Min 6: 16 American Kettlebell Swings (Rx53/35, S 44/26)

Primary Objective: Complete each movement in 45 seconds or less

Secondary Objective: If you wear a heart rate monitor, look to keep heart rate to under 80% of Maximum.

Stimulus: Muscular Endurance / Aerobic Stamina

RPE: 7/10

D: Accessories (2 Sets: For Quality
:15 / :15 second Copenhagen Plank
:15 / :15 second Star Plank
:15 / :15 Single Leg RDL Iso Hold )

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. RKB Goblet Squats

TIME TRIAL 1,600M Row/Erg

WOD 20 Min AMRAP

100m Double Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Weightlifitng complex (Weight)

Every 2:00 minutes , 5 Sets

Power Clean + Split Jerk + Front Squat + Split Jerk (5sec pause in catch)

Holding between 60-70%

C: Metcon (Time)

2 Rounds, For Time:

600m Run (A: 42/33 Cal Bike)

36 Wall Balls (Rx 20/14, S 16/12)

24 Toes to Bar (A: strict knee raise)

12 Alt Hang DB Clean and Jerk (Rx70/50, S 60/40)

Time Domain: 14:00-17:00 minutes

Time Cap: 20:00 minutes

Announcements

July 29th Rise Up workout to rescue kids from sex trafficking & sexual exploitation. Donate at https://crossfitour.com/rise-up-get-fit-save-kids/

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

3 Rounds

30 BB Weighted bicep curls

15/15 KB Half kneeling Arnold press

15/15 DB Lateral delt raises

30 BB Reverse curls

15/15 DB Rear delt raises

15/15 DB Tall kneeling shoulder press

30 BB Upright rows

***2min rest b/t rounds***

Time remaining - weighted straight leg sit-ups.

4x25

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

8 Inchworm Push-Ups

10 Alternating Scorpions

12 Alternating Box Step-Ups 24/20’’

:14 / :14 second Single Arm Plank Hold

B: Metcon (3 Rounds for time)

"The Anvil"

3 Sets

9-7-5-3

Burpee Box Jump Overs, (Rx24/20, S 20/16″)

Bench Press (Rx155/105, S 125/85)

Rest 1:1 between sets

Score: Total time combined of 3 sets

Primary Objective: Complete each set sub 4:00 minutes

Secondary Objective: Practice various styles of jumping up and over the box. Particularly in your warm up.

C: Accessories (3 Sets, For Quality
:15 second Ring Support Hold
15 Banded Face Pulls
15 Bent Over Dumbbell Reverse Flys )