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2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

HomeGrown AthletX - HGX-FIT

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Metcon (No Measure)

Incline bench press:

8 x 3 at 87-90%

*****

4 sets:

10 DB SA glute bridge floor press

10 DBs close grip press

10 DBs Tate press

*****

4 sets

10 DB crush grip skull crushers

10 DB tall kneeling crush grip curls

10/10 DB offset push-ups

*****

Remaining time:

5 Supersets

10 Hindu push-ups

10 Vups

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Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run

Straight into:

2 Sets, For Quality:

10 Barbell Behind The Neck Strict Presses (Split Jerk Position)

5/5 Barbell Back Rack Reverse Lunges

10 Barbell Kang Squats

5/5 World's Greatest Stretch

5 Bar Facing Burpees

B: Split Jerk (Every 90 seconds, 8 Sets
2 Sets x 3 Reps @ 70%
2 Sets x 2 Reps @ 75%
2 Sets x 1 Rep @ 80-85%
1 Set x 2 Reps @ 75%
1 Set x 2 Reps @ 70%
**Record heaviest single)

C: Metcon (Time)

"Ready Player One"

3 Rounds for Time:

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

10 Clean and Jerks (Rx155/105, S 125/85)

10 Bar Facing Burpees

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete Each round in under 4:00 minutes

Secondary Objective: Maintain consistent pacing across all sets

Stimulus: Barbell Conditioning / V02 Max

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HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Every :90sec for 8 sets
8 Pendlay rows at 80% of 1RM
10/10 DB bent over rows (50/35))

Metcon (No Measure)

AMRAP 15

12 DBs Renegade rows

15 Barbell weighted reverse curls

12 DBs Gorilla rows

“21” weighted

12 Toes to bar

*****

EMOM10

Min1. Plank (up/up/down/down)

Min2. Side plank pulse (right)

Min3. Side plank pulse (left)

Min4. Slider right arm (slide out - T position)

Min5. Slider left arm (slide out - T position)

Min6. Slider right hand (rotation to hip)

Min7. Slider left hand (rotation to hip)

Min8. Slider right foot (rotation to hand)

Min9. Slider left foot (rotation to hand)

Min10. Hollow hold

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets or 8:00 minutes, for Quality

9/7 Calorie Echo Bike

6 Shuttle Runs (8/8m, 25/25ft)

6/6 SL Glute Bridge w/pause

15 second Stationary Banded Sprint

15/15 second Bent Knee Side Plank with Iso Leg Lift

B: Metcon (Time)

2 Sets or 8:00 minutes, for Quality "CrossFit Team Duathlon"

In Teams of 3

300 Cals Bike

5k Run

Time Cap: 40:00 minutes

Scaling the Bike based on team composition

M/M/M = 300 Calories

F/F/F = 210 Calories

M/M/F = 270 Calories

F/F/M = 240 Calories

C: Recovery (No Measure)

Time permitting

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2:00 minute Cardio Choice

Into..

3 Rounds

10 Scapular Pull-Ups

5/5 Single Arm Ring Row @ 30x1 Tempo

10 Banded Face Pulls

Into..

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set through

B: Gymnastic Skills (Bar MU and Chest to bar pull-ups)

C: Metcon (Time)

"Boss Fight"

3 Rounds:

15 Chest to Bar Pull-Ups

15 DB Thrusters (Rx50/35, S 40/25)

15 Burpees to Target

1:00 rest between rounds

-Directly into-

3 Rounds:

8 Bar Muscle-Ups

8 Dual DB Ground to Overhead

8 Box Jump Overs (Rx24/20, S 20/16″)

1:00 minute rest between rounds

Score: Total Time Including Rest

Time Domain: 16:00-20:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Complete each set of 3 rounds in under 10:00 minutes

Secondary Objective: Focus on a movement you have a particular challenge with and plan to hit that with intensity, intent and planning of breaks to keep the other movements flowing well.

Stimulus: Open Style Effort / High Intensity Triplet

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

9/7 Calorie Row

6 /6 Half Kneeling KB Windmi ll

1 Wall Walk + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bench Press (Every 2:30 minutes, 5 Sets, Complete the following:

Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%

Percentages are based on your 1-rep max Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Rhythm and Rhyme"

8:00 minute AMRAP

15/12 Cal Row or Ski or 11/8 Cal Bike

3* Wall Walks

Increase Wall Walks by 1 Rep Each Round

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HomeGrown AthletX - Legends

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Metcon (No Measure)

AMRAP 8min

10 KB RDL

10 KB swings

100M farmers carry

***Rest :90sec***

AMRAP 11min

8 KB RDL

8 KB swings

8 KB hang high pull

100M farmers carry

***Rest :90sec***

AMRAP 14min

6 KB RDL

6 KB swings

6 KB hang high pull

6/6 KB bent over rows

100M farmers carry

Announcements

The Phoenix Workout 1/21 @ 12PM

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HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

EMOM 10

5 reps - Straight leg seated shoulder press

Build every 2 rounds

***

Every :90sec for 5 rounds (build each round)

10 BB shrugs

***

EMOM for 16min

Min1: BB static hold (205/175)

Min2: 100' heavy farmers carry

Min3: Dead hang from the rig

Min4: Rest

***

100 GHD or weighted sit-ups. Your choice on rep scheme

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Tall Muscle Cleans

10/10 Staggered Stance Barbell Good Morning

3-5 + 1 Pogo Jump to Vertical Jump

B: Back Squat (

Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%

Percentages are based on your 1-rep max Back Squat )

C: Metcon (Time)

"Will & Grace"

For Time:

27-21-15-9

Deadlifts

Front Squats

Shoulder to Overhead

Barbell: (Rx 115/75, S 95/65)

Score: Total Time Including Rest

Goal Time Domain:

11:00-15:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Big sets on all movements. We are looking to complete each set with less than 3 breaks per round.

Secondary Objective: Fastest overall time.

Stimulus: Barbell Conditioning / Muscular Stamina

HomeGrown AthletX - Legends

Metcon (No Measure)

5 rounds

**Switching on command

Rowing

Rowing with arms only

**The following seated on the rower

DB SA ground to shoulder

DB SA Arnold press

DB SA hammer curls

**Standing for band lat pulls

10/10 SA red band lat pulls

10 red band lat pulls