Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

10/10m Lateral Shuttle

20 Band Pull-Aparts

10/10 Second Single Arm + Single Leg Contralateral Plank Hold

2 Wall Walks + 10 second Nose to Wall Handstand Hold

10 Close Grip Bench + 10 Wide Grip Bench @ 45/25lb, (20/15kg)

B: Bench Press (Every 2:30 minutes, 5 Sets
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%

Percentage is based on your 1-rep max Bench Press

Rest as needed between sets )

C: Metcon (3 Rounds for reps)

"Main Site 240129"

As many reps as possible in 4 minutes of:

3 wall-facing strict handstand push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

6 strict handstand push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

9 strict handstand push-ups

5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Primary Objective: Complete 3+ rounds during each 4:00 minute AMRAP

Secondary Objective: The goal is to keep the Handstand Push-Ups unbroken throughout the workout

Stimulus: Gymnastics Vertical Press Volume + Skill Development / Aerobic Capacity / Agility

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

END OF THE OPEN PIZZA PARTY 3/15 @6:30PM

HomeGrown AthletX - Legends

Metcon (No Measure)

15min AMRAP - Partner

10 BB or PVC shoulder to overhead

KB farmers carry (maybe inside)

15 reps of each letter (Y, T, W)

****

5 sets

15/15 Paloff press

10/10/10 Lat pulls

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

END OF THE OPEN PIZZA PARTY 3/15 @6:30PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Strict shoulder press

10min to build to a heavy 3 rep

****

3 sets: Push press - time cap 18min

3 at 85%

rest 2min

8 at 65%

rest 2min

****

3 sets - time cap 12min

10 BB shoulder shrugs

10 DBs close grip press

10 DBs skull crushers

****

3-4 sets

20-25 Wall ball sit-up toss

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

30 second Ski Erg or Row

5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch

5/5 Crossover Step-Up , 20-24’’ Box

10 Scapular Pull-Ups

10-15 second Chest to Rings Hold

B: Gymnastic Skills (Chest to bar and pistol progressions)

C: Metcon (Time)

"Long Winded"

For Time

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

25 Chest to Bar Pull-Ups

30 Pistols (A: Shrimp Squat , Box Sq)

40/32 Cal Row or Ski 35/26 Cal bike

30 Pistols

25 Chest to Bar Pull-Ups

20 Burpee Box Jump Overs

Time Domain: 15:00-20:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Finish strong by completing the second half of the workout faster than the first half. (negative split )

Secondary Objective: Maintain sets or 4-6 reps at a time on the pistol squats. These can be done alternating or as 4-5 on the right, then 4-5 on the left. Please keep even distribution leg to leg.

Stimulus: Gymnastics Conditioning / Skill + Stamina Development

D: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Practice rowing

Bench Press

Review bench technique

"Crew" (9 Rounds for reps)

9 minute EMOM

Minute 1: Row

Minute 2: Air squats

Minute 3: Sit-ups

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 rounds

50 Air squats

40 Reverse lunges

30 Box jumps (24/20")

200M run

****

Finisher

4 sets

15 DBs lateral delt raises

12 Dbs hammer curl to shoulder press

Max push-ups (minimum 10)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM

Minute 1: Cardio Choice (Shuttle Runs / Row / Bike / Ski )

Minute 2: 5 Inchworm Push-Ups + 10 Hollow Rocks

Minute 3: 10 Ring Rows + 10 Russian Kettlebell Swings, Moderate Load

Minute 4: 5-7-9 Burpees to Target

B: Metcon (AMRAP - Reps)

"King Nate"

20:00 minute AMRAP, With a Partner

3 Ring Muscle-Ups (A:3 pull ups + 3 dips)

6 Handstand Push-Ups

9 Deadlifts (Rx 225/155, S 165/125)

Ideally this is done by alternating Full rounds with partner

Score = Rounds + Reps

Primary Objective: Complete 14+ Rounds with you and your partner combined (7 Rounds / Partner)

Secondary Objective: Unbroken movements performed seamlessly

Stimulus: Gymnastics Stamina / Transitions / 1:1 Work to Rest

RPE: 7/10

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP - Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

B: CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP - Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 95lb

M: 135lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 55+) click here
INTERMEDIATE

C: CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP - Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts

50 single-unders

F: 95lb

M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here
SCALED

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 second Jump Rope Practice

:15 second Active Hang + :15 second Passive Hang

8 Alternating Box Step-Ups

6 (Inchworm Push-Up + 2 Down Dog Toe Taps )

B: Gymnastic Skills (Bar Pull-Over + Skin the Cat Skills and Drills
Bar Pull-Overs
Tuck Front Lever
Inverted Deadlifts
Low Ring Skin the Cat Progression )

C: Metcon (No Measure)

"Unexpected Consequences"

16:00 minute EMOM

minute 1: 1-3 Bar Pull-Overs

minute 2: 8-12 Dual DB Box Step-Overs (Rx24/20, S 20/16″), (Rx50/35, S 40/25)

minute 3: :30 second Wall Facing Handstand Hold

minute 4: 50 Double Unders (A: 100 singles)

Primary Objective: Complete each movement within the minute

Secondary Objective: Complete each set of Bar Pull-Overs unbroken

Stimulus: Gymnastics High Skill / Midline Conditioning

RPE: 7/10

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

15min

Partner 1: 15 Box step ups and 15 weighted box squats

Partner 2: KB sumo deadlift

****

10min

Partner 1: 100M walk

Partner 2: Knee tucks

****

Paloff press - red band