Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

10 Pendlay rows

10/10 Renegade rows

***

5 sets

10 Yates rows

“21”

***

5 sets

10 Bent over rows

10 Reverse curls

10/10 Hammer curls

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, Increasing Intensity

200m Run

10/10 Pendulum Lunges

10 Dual Dumbbell Push Press, light loads (just patterning)

200/170m Row

B: Weight lifting (Weight)

Strict Press + Push Press

Every 2:30, 4 Sets

3+5 @ 75%+ of Strict Press

C: Metcon (Time)

"Brick"

5 Rounds for Time:

200m Run (A: 14/11 Cal Bike)

250/215m Row or Ski

30 Air Squats

Time Domain: 11:00-15:00 minutes

Time Cap: 17 Minutes

Primary Objective: Achieve best overall time

Secondary Objective: Descending splits per round / increasing pace

Stimulus: Aerobic Capacity / Muscular Stamina

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

5 Inchworm to Hollow

10 Deep Lunge Mountain Climber to Stretch

10/10 Split Stance Single Kettlebell Romanian Deadlift

5 Burpees to Target

3-5 Chin-Ups, or Jumping Pull-Ups, or 6-8 Ring Rows

C: Deadlift (Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 82-85%
Rest as needed between sets )

C: Metcon (Time)

"Pulling Teeth”

50 Burpee Pull-Ups for Time

EMOM, starting at 0:00,

Perform 10 American Kettlebell Swings (Rx53/35, S 44/26)

Bar Height = Just out of reach of finger tips with arms extended

Burpee Pull-Up Standard

Time Domain: 6:00-8:00 minutes

Time Cap: 10:00 minutes

Primary Objective: Complete 5+ Burpee Pull-Ups / minute

Secondary Objective: Maintain Consistent reps across each minute

Stimulus: Posterior Chain / Burpee Pull-Up Technique and Efficiency

RPE: 7/10

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

12min AMRAP

100m Farmers carry - Dual DBs

12 reps each Letters (Y, T, W)

***

12min AMRAP

10 reps BB or PVC shoulder to overhead

KB swings

***

3 sets

15/15 Paloff press - red band

HomeGrown AthletX - HGX-FIT

Bench Press (Percentages from 1RM
1x5 at 75%
1x5 at 77%
1x4 at 80%
1x4 at 82%
1x3 at 85%
1x3 at 87+% )

Metcon (No Measure)

3 sets

10 BB close grip bench press

10 DBs standing flys

***

3 sets

10 DBs skull crushers

10 DBs tate press

***

4 sets

20 DBs curtsy lunge

10 DB goblet squats

***

Time remaining: Core

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Behind the Neck Elbow Punch Throughs

5/5 Single Arm Ring Rows

5 Strict Knees to Chest

5 Pike Push-Ups

3 Tall Box Jumps

B: Hang Clean (Weightlifting + Gymnastics :
10:00 min EMOM , Alt
min 1: Hang Squat Cleans
min 2: Set of SHSPU - See B1
Hang Squat Cleans
Set 1: 5 Reps @ 65-70%
Set 2: 4 Reps @ 70-75%
Set 3: 3 Reps @ 75-80%
Set 4: 2 Reps @ 80-85%
Set 5: 1 Rep @ 85-90% )

B1: Handstand Push-ups (40-50% of 1RM)

C: Metcon (Time)

"Round Trip"

For Time

30 Toe to Bar

20 Back Rack Reverse Lunges

20 Toe to Bar

20 Back Rack Reverse Lunges

10 Toe to Bar

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

Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Unbroken Back Rack Reverse Lunges

Secondary Objective: Maintain sets of 5+ on Toe to Bar

Stimulus: Midline Conditioning / Muscular Stamina

RPE: 7/10

Announcements

Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

30min AMRAP

250M run

20 Renegade rows (50/35)

20 DB deficit push-ups

20 BB bicep curls

20 BB strict shoulder press

20 BB Alt lunges

****

Core: 3 sets

10 Vups

10 Abmat sit-ups

10 Russian twist

10 Knee tucks

:30sec plank

Announcements

Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Uniquely Abled Fitness

Metcon (AMRAP - Rounds and Reps)

AMRAP 5

5 WB deadlifts

5 WB ground to overhead

5 WB squats

10 Plank shoulder taps

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

2 Sets, For Quality

9/7 Calorie Cardio Choice

7/7 Single Dumbbell Contralateral Step-Up

5 Tempo Dumbbell Goblet Squats (3311 Tempo)

3 Wall Walks

Metcon (No Measure)

"Lost In The Woods"

40:00 minute EMOM

minute 1: 15/12 Cal Row or Ski or 11/8 Cal Bike

minute 2: 12 Single Dumbbell Step-Overs (Rx24/20, S 20/16″) (1x (Rx50/35, S 40/25))

minute 3: 15/12 Cal Row Ski or 11/8 Cal Bike

minute 4: 10 Push-Ups + 15 Air Squats

minute 5: Rest

Primary Objective: Complete all prescribed reps within the minute

Secondary Objective: Maintain a steady RPE of 6/10 on this workout. The goal is to have this be more like CrossFit Zone 2 Training

Stimulus: Aerobic Threshold / Muscular Stamina

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

5:00 minutes Cardio Choice 

Into.. 

3 Sets, For Quality

5 Inchworm Push-Ups

10 Mountain Climber Lunges

15 Banded Good Mornings 

20/20 second Single Leg Glute Bridge Hold

30 second Echo Bike, increase pace on each set to build a good sweat

Warm-up (No Measure)

Specific Warm-Up and Primer

Complete at goal workout pace:

Rest 5:00 minutes, then begin 24.1

B: CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

B1: CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here
INTERMEDIATE

B2: CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here
SCALED