All Posts in Uncategorized
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Bench: 5/3/1, 5/3/1 wave (percentage from 1RM)
75%/80%/85%
80%/85%/90%
Immediately into..
8 DB pullovers
****
Arms/Tricep Superset: 3 sets
8 DBs Skull crushers
8 Diamond push-ups
Max effort - DBs close grip press
****
Arms/Biceps Superset: 3 sets
8 DBs Hammer curls
8 DBs Zottman curls
8 BB Wrist curls (behind )
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3:00 minutes Cardio Choice
into..
2 Rounds
10 Cossack Squats
10 Scapular Push-Ups
10/10 Single Leg Glute Bridges
“Barbell Complex”
5 Tall Muscle Cleans
5 Strict Press
5 Barbell Good Mornings
5 Barbell Jumping Squats
B: Metcon (AMRAP - Rounds)
"Red Dragon"
Part A)
8:00 minute AMRAP
AMRAP Rounds of "The Chief"
3 Power Clean (Rx135/95, S 115/75)
6 Push-Ups
9 Air Squats
Every Minute on the Minute Starting @ 0:00
Complete 5 Lateral Burpees over the Bar
Score = Rounds
Rest 2:00 minutes then Complete
Primary Objective: Complete 10+ Rounds of the Chief
Secondary Objective: Finish each set of burpees in 20 seconds or less
Stimulus: Barbell Cycling / Power Output / Anaerobic Threshold
B1: Power Clean (“Red Dragon”
( Part B)
From 10:00-18:00 minutes (8:00 minutes)
For Time:
5 Power Clean @ 70%
5 Power Clean @ 75%
3 Power Clean @ 80%
3 Power Clean @ 85%
1 Power Clean @ 90%
*Record heavy 1rep)
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - HGX-FIT
Super Bowl 58 - GO NINERS! (No Measure)
AMRAP 49min of pure offense
13 Cal (your choice), Brock Purdy
19 DB Floor or bench press. Deebo Samuel
11/11 DB bent over rows, Brandon Aiyuk
23 KB swings, Christian McCaffrey
85 Abmat sit-ups, George Kittle
71 Seconds rest, Trent Williams
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
2:00 minutes Cardio Choice
10 PVC Pipe Passthrough
30 second PVC Pipe Prayer Strength
10 Box Step-Overs
5 Step- Down Box Jumps
into..
CrossFit Tic-Tac-Toe
B: Weightlifting Complex (Every 90 seconds, 6 Sets
3 Hang Muscle Snatch + 3 Tng Power Snatch
+
3 Lateral Box Jump Overs 24/20’’
Start at 40% of your Power Snatch and build loads on the Hang Muscle Snatch + TnG Power Snatch to a moderate heavy load today over t6 sets)
C: Metcon (Time)
"Rabbit Run"
3 Rounds for Time, In teams of 3 as a waterfall
500m Run
25 Power Snatch (Rx 75/55, S 65/45)
25 Box Jump Overs (Rx24/20, S 20/16″)
Time Domain: 20:00-25:00 minutes
Time Cap: 30:00
Primary Objective: Minimize rest periods by keeping in front of your partners looking to chase you down.
Secondary Objective: Keep each round of Handstand Walk done unbroken.
Stimulus: Grip / Forearm Stamina / Team Workout and Communication
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes : For Quality
30 second Goblet Squat Ankle Mobility
10 Goblet Cossack Squats
10 Russian Kettlebell Swings
5/5 Single Arm Kettlebell Thruster
5 Burpee Squat Jump
B1: Front Squat (Every 2:00 x 4 Rounds
3 Front Squats,
Starting @ 75% and building to a heavy triple for the day.
*Record heaviest 3rep
-Directly Into- )
B2: Back Squat (Every 2:00 x 4 Rounds
Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple
Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple
Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple
Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple
)
C: Metcon (Time)
"Fancy Fran"
For Time:
15-12-9-6-3
DB Burpee Clusters (Rx50/35, S 40/25)
Strict Pull-Ups
Time Domain: 10:00-15:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Finish in the fastest overall time
Secondary Objective: Maintain sets of 3+ on all sets of Strict Pull-Ups
RPE: 7/10
Stimulus: Upper Body Muscular Stamina / Push + Pull
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes, For Quality
40 seconds Cardio Choice
10 Alternating Samson Lunge
8/8 Suitcase Kettlebell Deadlifts
20/20 second Single Leg Glute Bridge Hold
B: Metcon (4 Rounds for time)
"Talk the Talk, Walk the Walk"
Every 10:00 minutes, 4 Sets
35/23 Cal Row or Ski or 24/18 cal Bike
20 Single DB Box Step-Overs (Rx24/20, S 20/16″) (Rx50/35, S 40/25)
35/23 Cal Row or Ski or 24/18 cal Bike
200ft Sandbag Carry (Rx150/100, S 75/50)
Time Domain: 7:00-9:00 minutes / Sets
Time Cap: 9:00 / Set
Primary Objective: Finish each set in under 8:30 minutes
Secondary Objective: Complete each set within the goal time domain maintaining an RPE at 7/10, at most 8/10
Stimulus: Aerobic Base / Muscular Stamina / Volume Build
C: Accessories (Time permitting:
4 Sets : For Quality
20/20 second GHD Pallof Press Hold
20/20 seconds Copenhagen Plank
10 Plank Hip Drops , Slow and Controlled )
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
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 10
5 reps - Pendlay rows
Build every 2 rounds
****
3 sets
10 DB SA bent over rows
10 Plate Lu raises
10 DB rear delt raises
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Legends
Metcon (No Measure)
Interval training:
Station 1: KB Sumo DL
Station 2: Box squats
Station 3: Box step ups
Station 4: Banded leg extensions (Rotate every 10reps)
Station 5: 100M brisk walk
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets: For Quality
10 Bootstrap Squats
25ft (8m) A-Skips
25ft (8m) B-Skips
10 Scapular Pull-Ups
3 x 25/25ft (8/8m) Lateral Shuffle and Stick
3 Burpee Broad Jumps for Distance
B: Metcon (Time)
"Toe the Line"
For Time:
3 Rounds:
200m Run (A: 14/11 Cal Bike)
21 Wall Balls, (Rx 20/14, S 16/12), 10/9ft
15 Toe to Bar
9 Line Facing Burpees
1:00 Rest between rounds
Rest 3:00 minutes after final round
1 Round:
400m Run
40 Wall Balls 20/14lb, (9/6kg), 10/9ft
30 Toe to Bar (A: Hanging Knee Raises)
20 Line Facing Burpees
Score: Total Time Including Rest
Time Domain: 20:00-25:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Fastest overall time
Secondary Objective: Goal is to have a solid plan going in, break early and rest minimally for optimal results.
Stimulus: Chipper / Aerobic + Muscular Endurance
C: 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