Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

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Bench Press (Every 2:00 x 5 Sets
3 Reps @ 80%+
Building towards a heavy 3 for the day
)

Tabata Cindy (10 Rounds for reps)

10 Sets

:20 Max Strict Pull-Ups

:10 sec Rest

:20 Max Push-Ups

:10 sec Rest

:20 Max Air Squats

:10 sec Rest
--

Goal: Complete 5-7 Pull-Ups, 10-12 Push-Ups, 10-15 Air Squats

Primary Objective: Consistency across all sets

Secondary Objective: Stay unbroken for the entire 20 seconds of each segment

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

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Warm-Up

400m Run

---

For Quality

2 Sets

10 Deep Lunge Mountain Climbers

30 second Down Dog

10/10 Single Leg Glute Bridges

30 second Hollow Rock

30 second Wall Lean March

10 A-Skips

10 B-Skips

Hang Tight (Time)

For Time, With a Partner

400m Medball Run

60 Single Kettlebell Front Rack Tall Kneeling to Standing

60 Toe to Bar

400m Medball Run

40 Single Kettlebell Front Rack Tall Kneeling to Standing

40 Toe to Bar

400m Medball Run

20 Single Kettlebell Front Rack Tall Kneeling to Standing

20 Toe to Bar

Kettlebell: (Rx53/35, S 44/26)

Medball: (Rx 20/14, S 16/12)
--

Goal: 15:00-20:00

Time Cap: 22:00

Primary Objective: Complete the workload evenly

Secondary Objective: Finish the Toe to Bar and Single Kettlebell Tall Kneeling to Standing in the same time domain on each set.

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Breathing in Half-Kneeling

Cat-Cow

Child-s Pose + Lat/Tricep Stretch

Thoracic Rotations

Deep Lunge to Hamstring Stretch

Side-Lying Internal Hip Rotation

Bird Dogs

Bootstrap Squats

A: Front Squat (5 x 5 at RPE 8)

Every 2:00 for 5 Sets

5 Front Squats

*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)

*Record weight in Wodify

B: Metcon: 10-Min AMRAP (AMRAP - Rounds and Reps)

10-Min AMRAP :

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Shoulder to Overhead

Cooldown (No Measure)

Couch stretch

Pigeon stretch

Child's pose downtrain breathing

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

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Warm-Up

15 Bootstrap Squats + Block & Twist

15/15 Clamshell Plus

-then-

9:00 AMRAP

5 Muscle Clean and Press

3 Hang Muscle Snatch + 3 Hang Power Snatch

:10 Top of Ring Dip Support

:10 Dead Hang + 10 Scap Pull-Ups

The Partitioned Standard (Time)

For Time

30 Clean and Jerk

30 Ring Muscle-Up (A: 30 Pull-Ups + 30 Dips)

30 Snatch

Load: (Rx135/95, S 115/75)

*Partition as desired

Time Cap: 20:00
Goal: Complete in 9:00-12:00

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

cat cow

thoracic rotation

superman

hollow rock

leg kickovers

arm circles

cossack squat

2x:

:30 shuttle run

:30 jumping jacks

Rope Climb

Work on rope climb and rope climb progressions

Front Squat (4x3 on the 2 min)

Build in weight

Tarzan - 12 min AMRAP (AMRAP - Rounds and Reps)

8 box handstand push ups or seated press

8 box jumps

1 rope climb

100 m run

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

100M Farmers carry (high/low)

10/10 Single leg box/plate step downs

***

10 Ring rows

10 DBs Hammer curls

10 Ring push-ups

10 DBs Zottman curls

***

15/15 Halos

15/15 Paloff press

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

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Warm-Up

5/5 World's Greatest Stretch

:30/:30 Couch Stretch

-then-

For Quality:

9:00 EMOM

Minute 1 - :45 Machine, Building Effort

Minute 2 - 5 Inchworm Push-Ups + 8-10 Banded Face Pulls

Minute 3 - 12 Cossack Squats

Front Squat (Every 2:30 x 6 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+)

Hope and Prayer (Time)

For Time

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

Wall Ball: (Rx 20/14, S 16/12)

Burpees to Target: Out of Reach

Time Cap: 15:00

Adjusted Option :20-40-20-40-20
--

Goal: 11:00-15:00

Primary Objective: Complete each movement in as close to 2:30 as possible. This would keep us in the time domain of around 12-13 minutes

Secondary Objective: Complete the Wall Balls in 3 Sets or less

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

EMOM

Row/Ski/Bike

Barbell row (from the rig)

Row/Ski/Bike

Barbell supinated row

Row/Ski/Bike

Barbell strict press

****

25/25 Plate halos

50 Plate russian twists

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

10 Inch Worms + Elbow to Instep

20 Glute Bridges (1sec Pause @ the Top)

-then-

12:00 EMOM

Minute 1 - :40 Plate Hop Series

Minute 2 - 12 Alternating Dumbbell Deadlift

Minute 3 - :40 Banded Monster Walks

Pumba (AMRAP - Rounds and Reps)

24:00 AMRAP

16/13 Cal Row or Ski or 12/9 Cal Bike

18 Dual DB Sumo Deadlift

16/13 Cal Row or Ski or 12/9 Cal Bike

18 DB Renegade Rows

12 Box Jump Overs

Box Height (Rx24/20, S 20/16″)

Dumbbells: (Rx50/35, S 40/25)
--

Goal: 7+ Rounds

Primary Objective: Complete Each Machine in under 45 seconds

Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less

PRVN Recovery #3 (Checkmark)

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

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Legends

Metcon (No Measure)

Strength training: 15-20min

10 Yates rows (adding weight)

15 Banded face pulls

***

Partner training: split with reps with your partner

100 KB swings

After completion: 500M walk