HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/Warm Up

B Kettlebell Deadlift Move Bell Behind Ankles on Descent

C. WOD 3 Rounds For Time

" Lucky 13"

3 Rounds for Time

13 Pushups

13 Situps

13 Box Step Ups

13 Kettlebell Swings/Deadlifts

13 Push Press

13 Walking Lunges (each leg, rig supported)

13 Plate Hops

13 Air Squats

13 Pull ups/Ring Rows

13 Hang Power Cleans

13 Box Leg Raises

13 DB Cleans

13 Burpees

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Row 50 sec - 40 sec - 30 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 40 sec - 30 sec - 20 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 30 sec - 20 sec - 10 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

B: Toes-To-Bar (Skill work)

C: Metcon (Time)

"Dosed"

3 Sets, For Time:

500/450m Row or Ski or 30/21 cal bike

into:

3 Rounds

10 Burpees to Target

10 Toe to Bar (Strict Knee Raises)

Into:

500/450m Row or Ski or 30/21 cal bike

Rest 2:00 minutes between sets

Score: Time for each set

Time Cap: 35:00 minutes

Primary Objective: Sub 8:00 minutes each set

Secondary Objective: 2nd set meter/cal Slightly Faster

Stimulus: Lactate Threshold/ Midline Stamina

RPE: 8/10

D: Accessories (3 Sets, For Quality:
20 Alt Barbell Landmine Rotations, Light Load
10 Dual KB/DB Turkish Sit-Ups, Light Load )

HomeGrown AthletX - HGX-FIT

Push Press (Clusters: Rest :10/:20 secs b/t
3/2/1, 2/2/1
3 Push press + 2 PP + 1 PP at 75%
3 Push press + 2 PP + 1 PP at 75%
2 Push press + 2 PP + 1 PP at 80%
2 Push press + 2 PP + 1 PP at 80%

Rest 1min b/t sets

Time cap 10min)

Push Jerk (3 sets: Wave
9 Push jerks at 60%
7 PJ at 65%
5 PJ at 70%
9/7/5, 9/7/5, 9/7/5
All touch-and-go reps
Rest 2 min b/t sets

Time cap 12min)

Metcon (No Measure)

EMOM: 16min

Inverted row

Supinated row

KB Russian swings

Rest

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Sets, For Quality:

:30 Second Wall Sit Hold

10 Sumo Squats

5 Inchworm Push-Ups

10 Lu Raises , Light Load

:30 Second Barbell Glute Bridge Hold , 45/35lb (20/15kg)

AA: Warm-up (No Measure)

Primer

2 Sets, For Quality:

10 Snatch Grip Deadlift @45/35lb (20/15kg)

5 Snatch High Pulls

5 Muscle Snatches

5 Power Snatches

Rest 1:00 minute between sets

B: Weightlifitng complex (Weight)

Every 2:00 minutes, 6 Sets, Complete the following:

1 High Hang Sq Snatch

1 Hang Sq Snatch

Rest 20 seconds

1 Sq Snatch

-Starting @ 60% of your 1rm Snatch and increasing the load each set. Reminder, that these reps are Squat Snatches.

Primary Objective: Aim to finish at 80-85% of your 1rm Snatch

Secondary Objective: Speed ​​Under the Barbell.

C: Metcon (5 Rounds for reps)

"Sick Love"

5 Sets, For Reps:

3 minute AMRAP

4 Box Jumps @ (Rx30/24, S 24/20″)

4/4 Single Arm Hang DB Snatches, (Rx70/50, S 60/40)

12 Air Squats

Rest 1:00 minute between sets

Score: Total Reps

Primary Objective: 3 rounds plus each set

Secondary Objective: Total Reps Accumulated

RPE: 8/10

HomeGrown AthletX - Legends

Metcon (No Measure)

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

B. Dual Dumbbell S2OH-EMOM 10 Dual Dumbbell S2OH

WOD for time

400 Row/ Erg

20 Wall Balls

20 Plate Hops

20 KB Dead Lift (12 or 16kg)

20 Dumbbell Thrusters (Seated on box to stand)

20 Banded Face Pulls (red band)

20 Alternating Lunges

400m Row/Erg

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2:00 Cardio Choice

into..

3 Sets, For Quality

8/8 Single Leg Barbell Romanian Deadlifts

8 Behind the Neck Strict Press

10 Barbell Goodmornings

10/10 Banded Clam Shells

10 Dead-Bugs

B: Deadlift (Strength SuperSet
Deadlift + Push Press
Every 3:00 minutes, 4 Sets
Deadlift 2.2.2 reps @ 80%
Rest 10-20 seconds between clusters

*See "BB" for Push Press)

BB: Push Press (5 Push Press @ 75%+ )

C: Metcon (Time)

"Dark Necessities"

For Time

15/10 Strict Pull-Ups

50m Prowler push (RxMen Four 45/ Women Two 45 Plates, S men three 45/women one 45 plate)

15/10 Strict Ring Dips

400m Run

15/10 Strict Pull-Ups

50m Prowler push

15/10 Strict Ring Dips

400m Run

15/10 Strict Pull-Ups

50m Prowler push

15/10 Strict Ring Dips

Time Domain: 11:00-15:00 minutes

Time Cap: 17:00 minutes

Primary Objective: Complete each set of Strict Pull-Ups, Ring Dips in sub 4:00 minutes

Secondary Objective: Complete each movement in 2 sets or less

Stimulus: Upper Body Push/Pull / Posterior Chain

RPE: 7/10

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Unilateral movements.

8 sets/arm. 8 reps. Let's get heavy!

Set:

1. DB Bench press or floor press

2. DB Bent over row

3. DB Shoulder to overhead

4. DB pullovers

Arms: Superset 4x

12 BB Drag bicep curls

12 DB Hammer curls

Time remaining: Midline

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

1:00/1:00 minute Banded Front Rack Stretch

:45/45 Second World's Greatest Stretch

1:00 minute Deep Squat + Thoracic Rotations

2 Sets, For Quality:

90 Second Machine of Choice (Building pace)

100ft (30m) Dual Kettlebell Front Rack Carry, Light Load

5/5 Single Arm Kettlebell Front Squats, Light Load

20 Banded Pull Aparts

B: Front Squat (Every 2:30, 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 60%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 70% )

C: Metcon (3 Rounds for reps)

"Can't Stop"

3 Sets, Max Reps

1:00 Max Cals

:30 second Rest

1:00 Max Distance Heavy Object Carry (Sandbag Rx150/100, S 75/50), or Dual Kettlebell Front Rack Carry (Rx53/35, S 44/26))

:30 second Rest

1:00 Max Cals

:30 second Rest

1:00 Max V-Ups

:30 second Rest

Primary Objective: Complete 20/16 Cals on Row/Ski and 20/14 Cals on the Bike

Secondary Objective: Remain unbroken for the entire minute on the carry, while completing 20+ reps on V-Ups

Stimulus: Aerobic Capacity (V02 Max) / Midline Conditioning

RPE: 9/10

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

AMRAP 5

5 DB Burpee stand (50/35)

5 DB Hang clean

5 DB Shoulder to ovhd

100' DB farmers carry

*complete set with right, then next set with left*

Rest 2min

AMRAP 7

7 DB RDL

7 DB Hang C&J (from the floor)

100' Plate overhead carry (35/25#)

*complete set with right, then next set with left*

Rest 2min

AMRAP 9

9 DB Crush grip bicep curl

9 DB Devil press

9 DB Bent over rows

*complete set with right, then next set with left*

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 Deep Lunge Mountain Climbers

10 Kettlebell Sumo Deadlift High Pull

5/5 Alternating Active Pigeon St retch

B: Metcon (Time)

Rowing Golf

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

*record times: Fastest timeis 4:01*

C: Metcon (Time)

"Grand Theft Auto"

3 Rounds For Time

Row 500 meters

21 Burpees

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

Time Domain: 13:00-17:00 minutes

Time Cap: 22:00 minutes

D: Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose