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

B. Warm Up

C. Legends Fight Gone Bad

3 Rounds For Total Rep in 17 Minutes

1-Minute Wall Ball Shots

1-Minute Sumo Deadlift

1-Minute Box Step Ups

1 Minute Dumbbell Upright Row

1-Minute Row/ Ski Erg

1-Minute Rest

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)

12 minute EMOM

Minute 1: 1:00 Cardio Choice

Minute 2: 6/6 Single Arm Dumbbell Thrusters, Light Load

Minute 3: :15 Passive Hang + :15 Active Hang

Minute 4: Active Stretch of Choice

B: Warm-up (No Measure)

Barbell Primer: Clean + Jerk

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

-3 Split Jerks w/2sec Pause in Catch

C: Clean and Jerk (THIS IS A SQ CLEAN & SPLIT JERK
Every 2:00 for 12:00
2 Sets: 1 Clean + 2 Jerks @ 77%
4 Sets: 1 Clean and Jerk @ 85%+
Rest as needed between sets
% are based off your 1rm clean & jerk
*Record heaviest sing;le)

D: Metcon (Time)

“Whisky”

3 Rounds, For Time:

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

20 Chest to Bar Pull-Ups

10 Deadlifts (Rx 275/185, S 225/155)

Goal: 11:00-13:00 minutes

Time Cap: 15:00

Primary Objective: Achieve goal time

Secondary Objective: Select the option that youneed to focus on.

option 1: attack big sets on chest to bar pull-ups, option 2: unbroken wall balls each set, option 3: Deadlift cadence and pace

RPE: 8/10

Announcements

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Row 500m

15 Bench press 185/105

Row 400m

12 Bench press

Row 300m

9 Bench press

Row 200m

6 Bench press

Row 100m

3 Bench press

*Scale weight if you cannot perform unbroken for 10

Metcon (No Measure)

Superset arms: 3 sets (no rest b/t sets)

"21"

Max effort close grip bench/floor 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 Sets, For Quality

:30 Double Unders

10/10 Single Leg Dumbbell RDLs

5 Barbell Kang Squat s, 45/35lb / 20/15kg

1:00 Row

-

3 Sets, For Quality

3/3 World's Greatest Stretch

6 -8 Medball Thoracic Extensi ons

5 Inchworm Push-Ups

B: Back Squat (In 12 minutes, establish a Heavy 3 Rep Max

Once you have established this number, please complete:

Then 2x3 @ 90% of 3RM )

C: Metcon (Time)

"Delta"

For Time:

1000m Row @ 5k pace

into:

4 Rounds of,

10 Strict Handstand Push-Ups

10 Dual DB Hang Power Cleans, (Rx50/35, S 40/25)

50 Double-Unders (A: 100 singles)

Primary Objective: Hold 5k pace

Secondary Objective: Overall tim

Time Domain: 9:00-12:00

Time Cap: 14 minutes

Announcements

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

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

50-40-30-20-10

KB Russian swings (53/35)

KB offset push-ups

Box step ups(24/20)

Abmat sit-ups

250M run

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 of Choice

5/5 Single Leg DB RDLs

2/2 Turkish Get Ups

1 Skin the Cat

:20 Tuck L-Hang

B: Metcon (Time)

3 Person Team Workout

"Bourbon Street"

For Time:

20 Strict Weighted Pull-Ups (total)

40 Synchro Deadlifts (Rx 225/155, S 165/125)

40 Synchro Alt DB Hang Snatch (Rx50/35, S 40/25)

60 Synchro Pull-Ups

40 Synchro Alt DB Hang Snatch

40 Synchro Deadlifts

20 Strict Weighted Pull-Ups (total)

*Strict Weighted Pull-Ups = Accumulate reps as group, while 1 partner holds deadlift

Alt DB Hang Snatch, Deadlifts, Toe to Bar = 2 Partners Working Synchronized, 1 Resting

Announcements

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

HomeGrown AthletX - Functional Fitness

Rx: CrossFit Games Open 23.2A Rx (All Ages) (AMRAP - Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

Scale: CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP - Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

23.2B: CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

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

B Kettlebell Sumo Deadlift 5x8

C. WOD 25 Min AMRAP

100m Dumbbell Farmers Carry

14 Box/Plate Step Up

12 Dball Slams

10 Dumbbell Upright Row

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

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,

1:00 Cardio Choice

25/25ft (7m/7m) Lateral Shuffle

50ft (15m) Straight Arm/Leg Bear Cr awl

10/10ft (3m/3m) Lateral Quadruped C rawl

Handstand Walk (Skills and Drills
10:00-15:00 Handstand Walk Play Time
--
-Wall Walk + Wall Facing Shoulder Taps
-Wall Supported Handstand Weight Shifts
-Handstand Walk to Wall
-Partner Assisted Handstand Walk )

C: Metcon (No Measure)

"The Strip"

20:00 EMOM

min 1: Handstand Walk for Distance 25/25ft (A: Max Wall Supported Handstand Hold or Box)

min 2: 15-20 Unbroken V-Ups

min 3: Shuttle Run for Distance 25/25ft

min 4: 1:00 Machine Choice @ active recovery

Primary Objective: Find and option that allows for consistent work and improvement in the range of 45sec on Handstand Walking.

Secondary Objective: Maintain 400ft+ of Shuttle Runs

RPE: 6/10

D: Midline (No Measure)

3 Sets for Quality

1:10 Forearm Plank

:18/:18 Copenhagen Plank

:18/:18 Star Plank

Announcements

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 supersets - time cap 8min

12 Pendlay rows

12/12 KB SA bent over rows

Rest 2min

4 Rounds - time cap 18min

20 DB renegade rows

10 DB burpee/stand (DL)

5/5 DB SA sumo DL high pull

10 BB reverse curls

10 BB bicep curls

Rest 2min

Midline: Plank rotation + pull through

10/10 + 20

**use a light DB for rotation and heavier DB for pull through**