HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10 minute AMRAP, For Quality:

1:00 Cardio Choice

10 Deep Squat w/Thoracic Rotations

5/5 Single Arm Kettlebell Clean and Jerk, Light Load

5/5 Single Arm Kettlebell Thrusters, Light Load

B: Cluster (Every 3:30 minutes, 5 sets, complete the following:
3 Cluster @ 70%, unbroken (tng)
2 Thrusters @ 80%, unbroken
1 Thruster @ 87-90%

In each 3:30 minute window complete all 6 reps. % are based on your 1rm thruster.
*Record heaviest single)

Sq Clean Thruster

C: Metcon (Time)

"The Broker"

For Time:

21-15-9

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

Chest to Bar Pull-Ups

Time Domain: 3:00-6:00

Time Cap: 10:00

RPE: 9/10

Stimulus: Shoulders / Anaerobic

Primary Objective: Fastest Overall Time Looking to manage reps and sets on each movement in order to stay moving as fast as possible.

Secondary Objective: Unbroken chest to bar pull-ups

HomeGrown AthletX - HGX-FIT

Supersets (No Measure)

Superset #1:

10-8-6-4

Bench press at 70-75-80-85% of 1RM

Banded pull aparts (blue). scale is red band

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Superset#2:

3x10

Close grip bench press

DB Ext. rotations off knee (full ROM)

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Superset#3:

2x10

DB bench press (heavy)

Box weighted dips

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Superset#4:

2x20

DB pullovers

Banded tripcep ext (from the rig)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, alt each minute:

Minute 1: Cardio Choice

Minute 2: 8 Box Jumps w/step-down

Minute 3: "Barbell Complex"

Minute 4: 5 Burpee Broad Jumps for Distance

*Barbell Complex*

5 Hang Muscle Snatch

5 Overhead Squats

3 Snatch Balances

Empty bar

AA: Warm-up (No Measure)

3-5 Sets

Snatch Lift Off

Snatch High Pull

Squat Snatch

increasing load to starting weight

B: Snatch

Every 2:30 minutes, 6-8 Sets

1 Squat Snatch

Starting @ 75% of 1rm and increase load each set

Build up to a 1rm snatch for the day.

C: Metcon (AMRAP - Rounds and Reps)

"The Collector"

12 minute AMRAP:

14 Burpees to Target

8 Dual DB Box Step Overs, (Rx50/35, S 40/25), (Rx24/20, S 20/16″)

14 Toe to Bar (A: Knee to Elbow, Strict Knee Raises)

*Target: just above reach

Goal: 4+ Rounds

Primary Objective: Achieve more than 4 rounds

Secondary Objective: Unbroken DB Step-Overs

RPE: 8/10

Stimulus: Midline / Muscular Stamina

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

20 Burpees

10/10 DB bent over rows 50/35

20 Push-ups

10/10 DB Hang snatch

20 Air squats

10/10 DB hang clean and jerk

20 Abmat sit-ups

10/10 DB upright rows

250M run

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

250/200m Row

20 Glute Bridges

:20/:20 SL Glute Bridge Hold

2 Wall Walks

B: Warm-up (No Measure)

Team Warm-Up: Rowing Golf

For Time

Row to 1000m

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 rows 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.

C: Warm-up (No Measure)

Barbell Primer

Part A) 3 Rounds

10 Barbell RDLs

5 Hang Muscle Clean and Press

5 Front Squats

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Add Loads

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Part B) 3 Rounds

6 Deadlifts

4 Hang Power Clean and Push Jerk

2 Front Squats

**Practice cycling Hang Power Clean and Push Jerk

D: Metcon (Time)

"Hotel"

12 Rounds Alternating w/partner, For Time:

12 Deadlifts

9 Hang Power Clean and Push Jerk

6 Front Squats

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

Time Domain: 12:00-16:00

Time Cap: 20:00

RPE: 8/10

HomeGrown AthletX - Functional Fitness

A: CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

B: CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

C: CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 250 walk

B. Balance Work

C. WOD for time

Buy in 1,000m Row

10 Burpees from box or floor

10 DB Shoulder Shrug

10 Air Squats

10 RKBs

10 Box Step Ups box or plate

10 Banded Face Pulls

Cash Out 1,000m Row

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Machine Choice

10 Alt V-Ups

10 Hollow Rocks

:10sec Hollow Hold

5 Inchworm to Hollow

B: Metcon (3 Rounds for time)

"Alpha"

Every 10:00 minutes, 3 Sets

40/32 Cal Row or Ski

30 Medball Weighted Sit-Ups (Rx 20/14, S 16/12)

30/21 Cal Bike

200ft Dual DB Front Rack Carry (Rx50/35, S 40/25)

Goal: 7:00-8:30 / Round

RPE: 7/10

C: Accessories (3 Sets, For Quality
8/8 Half Kneeling Paloff Press w/Rotation
16 DB Renegade Rows
:45sec Sandbag Bear Hug Hold or wall ball )

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - HGX-FIT

A: Back Rack Lunge (4 sets - build weight
10/10
time cap 10min)

B: Metcon (No Measure)

20-16-12-8-4

DB's Thruster 40/25#

DB box step ups

DB's renegade rows

DB SA alt devil press

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

200m Run

10 Bird Dogs

10/10 Single Leg Glute Bridges

:30/:30 Side Plank Hold

10 Alt Hang DB Snatch

10 Lateral Skater Jumps

B: Metcon (4 Rounds for reps)

"Bravo"

20:00 EMOM

Min 1&2: 400m Run (A: 27/22 Cal Bike)

Min 3: 15 Hang Power Snatch (Rx 75/55, S 65/45)

Min 4: Max Burpee Box Jump Overs (Rx24/20, S 20/16″)

Min 5: Rest

Score = Total Reps of Burpee Box Jumps

Goal: 10-15 reps

RPE: 8/10

C: Accessories (Shoulder Specific Accessory/Health

Part A)
4 Sets
7/7 Single Arm KB Z-Press
10 Dual DB Zottman Curls

Part B)
4 Sets
6-8 Cuban Rotations 40x1 Tempo
15 Banded Face Pulls )