HomeGrown AthletX - Legends

Metcon (No Measure)

A CARS, Warm Up

B Dumbbell Bench Supported Bent Over Row 5 X 5(Heavy)

C WOD 20 Minute AMRAP

8 Wall Balls

8 Box Step Overs

8 Banded Chest Press

8 Banded Face Pull

8 Banded Lat Pull Down

8 Double Dumbbell Curls

8 Dumbbell Good Mornings, (Single DB)

8 Alternating Lunges

Announcements

July 29th Rise Up workout to rescue kids from sex trafficking & sexual exploitation. Donate at https://crossfitour.com/rise-up-get-fit-save-kids/

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

3 Rounds

30 BB Weighted bicep curls

15/15 KB Half kneeling Arnold press

15/15 DB Lateral delt raises

30 BB Reverse curls

15/15 DB Rear delt raises

15/15 DB Tall kneeling shoulder press

30 BB Upright rows

***2min rest b/t rounds***

Time remaining - weighted straight leg sit-ups.

4x25

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

2:00 Cardio Choice

8 Dual Dumbbell Front Squats , light to moderate load

10/10 Single Leg Dumbbell Glute Bridge

10/10 Bird Dogs w/Pause

:30 second Scapular Pull-Ups

B: Metcon (No Measure)

"Stone Cold"

20 minute EMOM, Alternating each minute:

Minute 1: 5 Tempo Back Squats @ 55-60% of 1rm

Minute 2: 8/8 Dual DB Bulgarian Split Squats, Moderate Load

Minute 3: Unbroken Set of Strict Pull-Ups

Minute 4: Rest

Primary Objective: Quality movement , holding tempo on the Back Squats. 4 sec lower, 1 sec pause in the bottom position, Xplode up & a 2 sec rest at the top.

Secondary Objective: Maintain unbroken pull-ups to sets of 8+ reps

RPE: 6/10

C: Recovery (No Measure)

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 - HGX-FIT

Metcon (No Measure)

AMRAP15

2 DB Gorilla rows (R+L = 1rep) 50/35

2 DB Burpee to stand

100M run

***Add 2 reps each round***

At the 17min mark.

5 rounds

Unbroken rounds of empty BB

20 BB front squats

20 BB reverse curls

20 BB Shoulder to overhead

***Rest 1:30 b/t rounds***

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Row

:30/:30 Standing Tricep Stretch

10 Bootstrap Squats

10/10 Single Leg Glute Bridges

:20 second Glute Bridge Hold

B: Metcon (No Measure)

Strength / Movement

12:00 Running Clock

4-5 Sets, For Quality

50ft (15m) Bear Crawl Plate Push

50ft (15m) Reverse Bear Crawl Plate Pull

Load: Choice

C: Metcon (AMRAP - Rounds and Reps)

“Hurry Up and Wait”

18:00 AMRAP

100 Calorie Row or Ski or 70 Cal Bike

*Partner Holds Dual DB Front Rack Hold (Rx50/35, S 40/25)

100 Wall Balls (Rx 20/14, S 16/12)

*Partner Holds Wall Supported Handstand Hold (A: DB OH hold)

Primary Objective: Create a strategy with your partner that allows for equal workloads whether that be splitting the work evenly or having one do more rowing, while one does more wall balls

Secondary Objective: Complete 2 rounds

Announcements

Come hangout this Friday July 21 @ 7PM Blue Oak Brewing

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

1:00 Echo Bike

15 Banded Goodmornings

8 Walking Inchworm to Hollow Body (1sec pause)

:30 second Scapular Pull-ups

B: Deadlift (Every 4:00 minutes, 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across
Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across )

C: Metcon (Time)

“Jailbreak”

For Time

85/65 Cal Row or Ski or 60/45 Cal Bike

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

30 Bar Muscle-Ups (A: burpee pull-up)

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

The goal today is to hit the echo bike at a clip that is a touch faster than 15/11 cals / minute, before tackling the Deadlifts. We would like to see the Deadlifts done in under 2:00 minutes which would give us 8:00 minutes to complete the 30 Bar Muscle-Ups

Primary Objective: Complete the Bar Muscle-Ups in 7:00 minutes or less

Secondary Objective: Complete the Echo Bike and Deadlifts in 6:00 minutes or less

Announcements

Come hangout this Friday July 21 @ 7PM Blue Oak Brewing

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

10 Alternating Deep Lunge Mountain Climber to Stretch

6-8 Med Ball Thoracic Opener

:30-45 second Dead-Hang

2 Sets, For Quality:

5/5 Single Arm Ring Row

5/5 Single Leg Dumbbell RDLs

5/5 Single Arm Dumbbell Sots Press

5 Barbell Kang Squats , 45/35lb / 20/15kg

B: Clean and Jerk (Every 2:00 minutes, 5 Sets, Complete the following:
1 Sq Clean
Rest 20 seconds

1 Sq Clean & Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing the load each set

Primary Objective: Aim to finish @ 90% of your 1rm C&J
***No Misses***)

C: Metcon (AMRAP - Rounds and Reps)

"Monkey Business"

11:00 AMRAP

1 Legless Rope Climb (A: 2/1 Rope Climb)

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

5 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Primary Objective: Legless Rope Climb Efficiency

Secondary Objective: Maintaining 90 seconds or less / round

Stimulus: Gymnastics Density / Upper Body Push / Pull

RPE: 8/10

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up /CARs

B. Balance Work

C. Kettlebell Deadlifts and Swings

D. WOD For Time

1,2000m Row/Erg

25 Burpees

800m Row/Erg

25 Push Ups

600m Row/Erg

25 Air Squats

400m Row/Erg

25 Pullups/Ring Rows

Announcements

Come hangout this Friday July 21 @ 7PM Blue Oak Brewing

HomeGrown AthletX - HGX-FIT

Bench Press (Every 2min for 6 sets
3 reps. Build to a heavy 3.
.....
Immediately into
5 sets at 80-85% of the above 3reps
Tempo: :03 sec down pause :01 sec at the chest
Rest 1:30 b/t sets)

Metcon (No Measure)

4 sets

10 DB's tricep skull crushers

Max effort, DB's close grip chest press

Max effort, close grip push=ups

Announcements

Come hangout this Friday July 21 @ 7PM Blue Oak Brewing

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (Time)

“Rowdy McRowface”

For Time:

2000m Run

1000m Row or Ski or 30cal bike

1500m Run

750m Row or Ski or 24cal bike

1000m Run

500m Row or Ski or 21cal bike

Time Domain: 30:00-35:00 minutes

Time Cap: 40:00 Minutes

Primary Objective: Descending Splits

Secondary Objective: Completing the workout under the time cap

RPE: 7/10

C: Midline (No Measure)

For Time:

3-6-9-12-15-12-9-6-3

V-Ups

Russian Twist (over and back = 1)

Hollow Hold (sec=rep)

Goal: 8:00-12:00