Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Midline: EMOM12

Abmat sit-ups

Russian twists

Flutter kicks

Scissor kicks (6" to 45 degree)

Vups

Ankle touches

Low planks

Side planks (right)

Side planks (Left)

High plank DB pull through

Hollow rock

Circle of death (w/DB)

Metcon (No Measure)

AMRAP 20

DBs Bent over rows

DB Crush grip bicep curl

DBs Gorilla rows

DB Crush grip bicep curl

DBs Renegade rows

DB Crush grip bicep curl

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute AMRAP, For Quality:

Max Distance Row, Bike, Ski (Choice)

Every Minute, complete:

5 Russian Kettlebell Swings

5 Goblet Squats, Light Load

5 Burpees

AA: Warm-up (No Measure)

Primer

Part A)

2 Sets

3 High Hang Clean High Pull

3 High Hang Muscle Clean

3 Front Squat

3 Tall Clean

Part C)

2 Sets

Power Clean

Front Squat

Squat Clean

Front Squat

B: Front Squat (Every 3:00 minutes, 5 Sets
4 Rep Front Squat
*From the Floor

Start @ 80% of 1RM Clean and Increase Loads )

C: Metcon (Time)

"Thriller"

4 Rounds for Time

100 Double Unders (200 Single Unders)

15 Burpee Box Jumps, (Rx24/20, S 20/16″)

5 Front Squat (Rx 225/155, S 165/125)

Time Domain: 15:00-20:00

Time Cap: 20:00

Primary Objective: Complete each round in 4:15 minutes or less

Secondary Objective: Complete the Burpee Box Jumps in 1:30 or less

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

15 Banded Goodmornings

10 Alt V-Ups

15 Banded Face Pulls

2 Wall Walks + 10 second Nose to Wall Handstand Hold

8/8 SA DB Hang Muscle Clean and Press

B: Strength (Part A) 8 minute EMOM
5 Banded Strict Press @ 40-45% (red bands)
Percentage today is based off of your 1 rep max Strict Press

(Rest 4:00 minutes between EMOM’s) )

BB: Strength (Part B) 8 minute EMOM
3 Banded Deadlift @ 50-55% (green bands)

Percentage today is based off of your 1 rep max Deadlift )

C: Metcon (AMRAP - Rounds and Reps)

"Bad"

9:00 AMRAP

7 Strict Handstand Push-Ups

9 Dual DB Hang Clean & Jerk (Rx50/35, S 40/25)

16 GHD Sit-Ups (A: Weighted Sit-Ups or V-up)

D: Recovery (No Measure)

Recovery

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. Band Work- Good mornings, deadlifts, etc

C. WOD 4 Rounds for time

Buy in 800m Row/ Erg

5 Air Squats

7 Dumbbell Deadlifts, dual

9 Ring Rows (banded pull ups)

12 Push Ups

15 Box Step overs

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

20-18-16-14-12

DB's Floor press 50/35

DB's RDL

DB's Bent over rows

DB Russian twist

***After each set "accumulate" 1min "L"hang from the rig***

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 minute Cardio Choice

10 Bootstrap Squats

8/8 Quadruped Thoracic Rotations

20 second Extended Reverse Plank Bridge

10 PVC Passthroughs

10 Overhead Squats w/PVC or Barbell

AA: Warm-up (No Measure)

Primer

Part A)

2 Sets

3 High Hang Snatch High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Tall Snatch

Part B)

2 Sets

1 Hang Power Snatch

1 Snatch Balance

1 Hang Squat Snatch

1 Snatch Balance

1 Overhead Squat

B: Snatch (Snatch Complex
Every 2:15 minute, 6 Sets, Complete the following:

2 Hang Snatches + 1 Overhead Squat

Starting @ 80% of your 1rm Snatch and increasing load each set)

C: Metcon (Time)

"Smooth Criminal"

For Time

6-12-18-24

Overhead Squat (Rx 95/65, S 75/55)

Pull-Ups

Time Domain: 5:00-8:00 minutes

Time Cap: 12:00 minutes

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

800m run

30 DBs floor press 50/35

30 DBs RDL

600m run

20 DBs floor press

20 DBs RDL

400m run

10 DBs floor press

10 DBs RDL

200m run

5 DBs floor press

5 DBs RDL

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

:30 Jump Rope Practice

6 Inchworm Push-Ups

10 Russian Kettlebell Swings

10 Beat Swings

10 Alternating V-Ups

B: Metcon (AMRAP - Rounds and Reps)

"A Little Stitious"

20:00 AMRAP, w/Partner

15 Wall Walks (A: Box Wall Walks)

45 Toes To Bar (A: Strict Knee Raises)

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

90 Double Unders (A: 180 singles)

Partition Work with Partner as desired

Primary Objective: Toe to Bar

Secondary Objective: Big Sets on the KBS

C: Midline (No Measure)

Core Finisher

Accumulate the following time frames:

1:30 L-Sit Hold

1:00 Top of Pull-Up Hold

30 Straddle Leg Lifts

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)

10 Barbell Cossack Squats, 45/35lb (20/15kg)

10 Barbell Behind The Neck Strict Presses, 45/35lb (20/15kg)

20 Banded Glute Marches

B: Shoulder Press

Strict Press Complex

Every 2:30 minutes, 5 Sets:

1 Strict Press w/3 second lower

1 Deadstop Strict Press

1 Strict Press

**From the Floor**

*Record heaviest complex

C: Metcon (Time)

"Lyon"

5 Rounds for Time

7 Squat Cleans (Rx 165/110, S 145/85)

7 Shoulder-to-Overheads

7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds

Extra Instructions

Goal: 1:30-2:00 / Set

Time Domain: 16:00-20:00

Time Cap: 20:00

Primary Objective: Complete each set in under 2:00 minutes

Secondary Objective: Perform at least 1 set as 4 TnG Squat Cleans to start the set so please factor this in when selecting your loads.

The emphasis. being primarily barbell conditioning and cycling while also working into the rhythm of the Burpee Chest to Bar. Practice staying directly underneath the bar to limit the amount of time between the Burpee and the Chest to Bar.

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, increasing effort

:30sec Machine 1

:15sec Rest

:30sec Machine 2

:15sec Rest

into..

AA: Warm-up (No Measure)

Snatch General Prep

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

—

Specific Barbell Prep

2 Sets

3 High Hang High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Grip Push Jerk (2-4-6’’ Drop)

3 Pos Power Snatch (Hip, Knee, Below Knee)

B: Power Snatch (10 minute EMOM
Min 1: 3 Power Snatches @ 75%
Min 2: 2 Power Snatches @ 82%
Min 3: 1 Power Snatch @ 85%
*The last minute will have you finish on the 3 reps @ 75% of your 1rm.
*Record heaviest single
Percentages are based on your 1rm Power Snatch )

C: Metcon (Calories)

"Early Bird and Night Owl"

16:00 minute EMOM

minute 1: 20/16 Cal Row or ski

minute 2: Max Cal Bike

minute 3: Rest

minute 4: Rest

minute 5: 15/11 Cal Bike

minute 6: Max Cal Row or ski

minute 7: Rest

minute 8: Rest

Total Cals = Score

-Aerobic Conditioning / Lactate Threshold

RPE: 8/10