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

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30sec Double Under or Bike

7/7 KB Windmill

50/50ft Bottoms Up KB Waiters Carry

:20 second Tuck L-Hang

B: Gymnastic Skills (Bar muscle up skills/progressions)

C: Metcon (AMRAP - Rounds and Reps)

"Bachelor Party"

18:00 AMRAP

5 Bar Muscle-Up (A: Burpee Pull-Ups)

30 Double Unders (A:60 singles)

10 Toe to Bar (A: Knee to Elbow)

30 Double Unders

29/21 cal row or Ski or 20/15 Cal Bike

30 Double Unders

Primary Objective: Complete 5+ Rounds

Secondary Objective: Stay unbroken on the Bar Muscle-Ups and Toe to Bar

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, for Quality

1:00 Bike, increase intensity each set

8/8 Dual DB Split Stance Romanian Deadlift

6 Inchworm Push-Ups

10/10 Glute Bridge March

15 Air Squats

AA: Warm-up (No Measure)

Barbell Prep / Technique

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

into..

3-5 Sets

3 Position Power Clean + 1 Squat Clean, adding weight to 60% on each set

B: Weightlifitng complex (Weight)

Power Clean + Squat Clean

10:00 EMOM

min 1-3: 3+1 Reps @ 60-65%

min 4-6: 2+1 Reps @ 65-70%

min 7-8: 2+1 Reps @ 70-75%

min 9-10: 1+1 Rep @ 80%

*All singles. Focus onset-up and speed through the middle

C: Metcon (Time)

3 Rounds for Time

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

50m Prowler Push (RxMen Four 45/ Women Two 45 Plates, S:Men two 45/ Women Two 25 Plates) (25m down, 25m back)

9 Power Clean

6 Front Squat

Load: (Rx155/105, S 125/85)

Goal: 12:00-18:00 minutes

Time Cap: 20:00

Primary Objective: Complete each round in sub 3:30 minutes

Secondary Objective: Stay unbroken on the Wall Balls

Stimulus: Barbell Cycling / V02 Max

RPE: 8/10

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 600m Row/Erg/Bike

B. CARS /Red Banded Warm Up

WOD

1,600 Row/Erg Buy-in

Into 10 Rounds

100m Heavy Object Farmers Carry

10 Pull Ups

10 Push Ups

10 Air Squats

10 Burpees

25 Min. Time Cap

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Pendlay Row (Every 1:30 for 6min
4x3 at 90% of 1RM)

B: Front Rack Lunge (Every 1:30 for 7:30min
Alt Front rack lunge
5x10
Set 1-2 at 65% or 1RM Pwr Cln
Set 3-4 at 75% of 1RM Pwr Cln
Set 5 at 85% of 1RM Pwr Cln)

C: Weightlifitng complex (Weight)

EMOM 10

1 Strict press+2 Push press

Start at 80-85% of 1RM strict press

**Build each set**

Midline (No Measure)

Sliders:

1. Knee tucks

2. Alt mountain climbers

3. Pike

4. Spiderman push-up

5. Tall plank slide out (lateral)

6. Half moon (hand to waist)

7. Half moon (foot to hand)

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

4 Rounds, Continuous Rowing

:30 Slow

:30 Moderate

:15 Fast

------

2 Sets for Quality

10 Down Dog Toe Taps

:20 Dual Kettlebell Overhead Hold

10 Bent Over Y-T-I

20 Bear Plank Pull Throughs

B: Gymnastic Skills

Skill Progression

*3 Perfect Deliberate Wall Walks

*1 Wall Walk + 20 Shoulder Taps

*Practice lateral walks along the Wall (wall facing)

*Kick up to wall then move hands closer to wall

*Kick up further away from wall and walk to wall

*5ft walks to wall

*practice partner handstand walks out on floor

AJUSTED OPTIONS

Every 90 seconds, 5 Sets

3 Wall Walks + 20 Shoulder Taps on Final Rep

or

:30 seconds Nose to Wall Handstand Hold or Practice walking

C: Metcon (No Measure)

"Prank Sinatra"

16:00 EMOM

min 1: 8 Strict Handstand Push-Ups

min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups

min 3: 12/10 cal Row or Ski or 8/7 cal Bike

min 4: Rest

*add 3/2 Calories on each round

**Repeat From, July 20th, 2021

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

10 Rounds

10 Deadlifts 135/105

10 DB Bench press 50/35

10 KB Russian swings 70/53

*Time cap 30min*

Remaining time:

10 DBs Bicep curls (against the wall-together)

10 DBs Hammer curls (together)

10 DBs Tricep kickback

10 DB Preacher curls (from the bench)

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10/10 PVC Around the Worlds

10 PVC Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

AA: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Hang High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

B: Power Snatch (10:00 EMOM
min 1-3: 3 Reps @ 60-65%
min 4-6: 2 Reps @ 65-70%
min 7-8: 2 Reps @ 70-75%
min 9-10: 1 Rep @ 80%

*All singles. Focus on good set-up and speed through the middle )

C: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up /CARs

B. Balance Work

C. WOD For Time

1,0000m Row/Erg

25 Burpees

800m Row/Erg

25 Push Ups

600m Row/Erg

25 Air Squats

400m Row/Erg

25 Ring Rows