HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

8 Inchworm Push-Ups

:10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold

6 Tall Muscle Cleans

6 Front Squats

B: Front Rack Reverse Lunge (Weight)

On a 10:00 minute clock

Front Rack Reverse Lunges

Work up to a Heavy Set of 10/10

*From the Floor

C: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Time Domain: 5:00-8:00 minutes

Time Cap: 12:00 minutes

CrossFit Benchmark Test / Glycolytic Couplet

RPE: 8/10

D: Recovery (No Measure)

2:00 minute Weighted Assisted Straddle Stretch

2:00 minute Saddle Pose

1:00 / 1:00 minute Pigeon Pose

1:00 minute Extended Reverse Plank Bridge

E: Accessories (5 Sets, For Quality:

10 Lu Raises, Light Load

10 GHD Hip Extensions + 10 second Sorenson Hold

10 Behind the Neck Dumbbell Tricep Extension, heavy

Rest as needed between sets

Athletes choose loads. )

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

4 sets:

:30sec work / :30sec rest

KB plank walk overs

KB legs up and over

KB bear plank pull through

KB forearm plank touches (horn)

***26# or greater***

B: Metcon (No Measure)

Shoulder/Bicep accessories: Tall kneeling position

3x12

DBs Lu raises

3x12

DBs Alt front delt raises (hold at parallel)

3x12

DB's Lateral delt raises

3x12

DBs Bicep curl (Alt+Alt+together = 1rep)

C: Metcon (No Measure)

Arms - Superset

4 Sets

20 BB reverse curls

15 BB drag curls

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

:30/:30 second Couch Stretch

:30/:30 second Scorpion Stretch

:30/:30 Wall Figure 4 Stretch

into..

Med Ball Partner Warm-Up

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

Med Ball Chest Pass x 10/Partner

Med Ball Rotational Partner Toss x 10/Partner x 10/Side

Med Ball Russian Twist Toss x 10/Partner x 10/Side

Plank Alternating Med Ball Taps x 20/Partner

B: Metcon (AMRAP - Rounds and Reps)

Team of 2

AMRP 20min

Switch after each movement, run together

12 Wall ball (Rx 20/14, S 16/12)

9 Push up

6 Box jump (Rx24/20, S 20/16″)

250m run will wall ball

Partner A) 12 wall ball Partner B) 9 push up, partner A) 6 box jumps, both partners run, partner B) 12 wall ball …etc

C: Recovery (No Measure)

:30/:30 second Elevated Calf Stretch

1:00 minute Updog + Down Dog

1:00 minute Seated Chest Stretch

1:00/1:00 minute Pigeon Pose

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

6 Tall Muscle Cleans + 6 Front Squats + 6 Push Press

10 Barbell Good Mornings

8 Alternating Barbell Dead-Bugs

B: Deadlift (15:00 minute to Establish a 3RM Deadlift )

C: Metcon (Time)

"Top Gun"

For Time

20 Thrusters

20 Sumo Deadlift High-Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

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

4 Burpees to start, and at the top of each minute

8:00-15:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Fastest overall time achieved

Secondary Objective: Complete 8+ Reps each minute on the barbell

Stimulus: Barbell Cycling / Muscular Endurance / Leg Stamina

RPE: 9/10

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

Review: 5-10min

Bent over rows with barbell/PVC

5 rounds

10/10 DB bent over rows (DB from the floor or box)

10/10 Red banded single arm lat pulls

5 rounds

10 - 15 seated knee raises (sitting on a bench with the wall located behind you

Vitamin D walk - remaining time

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

20 DB Gorilla rows

20/20 Red banded single arm lat pulls

5x10 Pendlay rows

Arms:

5 Rounds

10 DB hammer curls (together)

20 BB reverse curls

5 Rounds

"21"

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9:00 minute EMOM, Alternating Stations

Minute 1: 200/170m Row

Minute 2: 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps

Minute 3: 8 Ring Rows + 8 Alternating Box Step-Ups

B: Metcon (Time)

"Chicken and Waffles"

3 Rounds For Time

1000m Row/Ski or 60/42 Cal Bike

100 Double Unders (200 singles)

20 Alt Dual Renegade Rows (Rx50/35, S 40/25)

10/10 Contralateral single DB Front Rack Step-Up (Rx24/20, S 20/16″)

30:00 Time Cap

Primary Objective: Complete within the time cap while keeping RPE at 7 or lower

Secondary Objective: Complete the double unders in 3 sets or less

Stimulus:

Chipper Feel / Grind / Aerobic Capacity

RPE: 7/10

C: Recovery (No Measure)

Recovery / Mobility Protocol

1:00 / 1:00 minute Elevated Pigeon Stretch

1:00 minute Seated Chest Stretch

1:00 minute Frog Stretch

1:00 / 1:00 minute Single Leg Forward Fold

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 PVC Pipe Passthroughs

:30 second PVC Pipe Prayer Stretch

5 sets of Ring Y, T, W's

5 Tall Muscle Snatches , 45/35lb (20/15kg)

5 Overhead Squats 45/35lb (20/15kg)

5 Snatch Balance 45/35lb (20/15kg)

then complete the following:

Single Leg Box Jumps

4 x 4/4

B: Snatch (Every 2:00 minutes, 6 Sets
1 Snatch @ 75%+ building to a 1RM )

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15min Time Cap

SUBS : A: 27/22 Cal Bike, Rx53/35, S 44/26, A: strict banded pull-ups

Primary Objective: Fastest overall time (Goal: 7:00-10:00 minutes)

Secondary Objective: Keep the sets on the Kettlebell and Pull-Ups to less than 2 breaks

Stimulus: Glycolytic / Anaerobic Threshold /Grip

RPE: 9/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

:15 second Dead-Hang + :15 second Active Hang

8 Inchworm Push-Ups

50ft (15m) Dual Kettlebell Bottoms Up Waiters Walk

10 Alternating V-Ups

B: Push Press (Every 2:00 minutes, 5 Sets
3 Push Press, starting @ 75% and building to a 3RM )

C: Metcon (3 Rounds for reps)

"French Toast"

3 Sets: For Max Reps

2:00 minute AMRAP

18/15 Cal Row/Ski or 13/11 Cal Bike

Max Toe to Bar

Rest 1:00 minutes

2:00 minute AMRAP

18/15 Cal Row/Ski or 13/11 Cal Bike

Max Strict Handstand Push-Ups (A: Box Pike Handstand Push-Up )

Rest 1:00 minutes

Primary Objective: Complete 10+ Reps / Gymnastics Exercise

Secondary Objective: Complete each machine in sub 1:00 minute

Stimulus: Glycolytic / Muscular Stamina

RPE: 8/10

HomeGrown AthletX - Legends

Metcon (No Measure)

Warm-up/stretch: 5min

EMOM10

Min1: 12-15 Banded lat pulls

Min2: 12-15 Banded face pulls

EMOM10

Min1: 10-12 KB Sumo DL

MIn2: 10-12 KB Russian swings

4 Rounds

10-12 DB Shoulder to overhead

100M DB Farmers carry

Cool down - 250M walk