HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
200m Run

25ft Low Crawling Lunge

6/6 KB Halos

7/7 KB Windmill

50/50ft SA Bottoms Up KB Waiters Walk

B: Overhead Squat

Every 2:00 for for 10:00

3 Overhead Squats

*starting @ 70% of 1RM

*Record heaviest 3 reps

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
SUB 27/22 Cal Bike

SUB 75/55

Time Domain: 11:00-15:00

Time Cap: 18:00

*Athletes with limited mobility or shoulder impingement sub overhead squats to an overhead reverse lunge or a front squat.

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B: Metcon (No Measure)

EMOM 10
Dual Dumbbell Power Clean

C: Metcon (Time)

4 rounds for time
Buy in 400m Row/ Erg

5 Box Step Overs

7 RKBs

9 Ring Rows

12 Push Ups

15 Air Squats

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Incline)

Every :90sec for 12min

8 reps at 75-80% of 3RM

B: Metcon (No Measure)

4 rounds
10 Incline close grip bench press

10/10 SA DB incline bench press (Tempo 3-1-1)

10 WB decline push-ups

5/5 SA slider push-ups

C: Metcon (No Measure)

Midline - time remaining
25 Weighted straight leg sit-ups (weight overhead - arms locked out) pressing towards ceiling

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00, Alternating Movements

- :40 Row

- :40 Bike

- :40 Shuttle Run (12.5m/12.5m)

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 T-Spine Cars

B: Ring MU skills/drills (With a partner)

2 Sets

10sec Top Support Hold

3-5sec Lower to Bottom of Dip

10sec Bottom of Dip Hold

3 Sets

3 Toenail Spot Muscle-Up w/Pauses

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5:00-7:00 practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

C: Warm-up (No Measure)

Barbell primer
3 High Hang High Pull

3 High Hang Muscle Clean

3 High Hang Power Clean

3 Hang High Pull

3 Hang Muscle Clean

3 Hang Power Clean

3 Clean Lift off to Launch (knee)

3 Slow Pull Power Clean (3sec to above knee)

3 Power Clean

D: Metcon (AMRAP - Rounds and Reps)

"Andrew Jackson"

20:00 AMRAP

12 Burpee Box Jump Over (R+24/20, Rx20/16″)

8/6 Ring Muscle-up (Sub 16 C2B Pull ups)

6 Power Cleans (R+185/125, Rx155/105)

Goal: 5+ Rounds

HomeGrown AthletX - HGX-FIT for Kids

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A: Metcon (No Measure)

Buy-in: 100 Alt vups or abmat situps

4 Rds

8 SA DB power cleans (right)

8 SA DB shoulder to overhead (right)

8 SA DB front squats (right)

100m plate overhead carry

8 SA DB power cleans (left)

8 SA DB shoulder to overhead (left)

8 SA DB front squats (left)

100m plate overhead carry

400m run

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-in: 100 Alt Vups

then...

4 Rounds

8 SA DB power cleans (right)

8 SA DB push jerks (right)

8 SA DB front squats (right)

8 SA DB alt lunges (right)

32 knee windshield wipers (right to left = 1 rep)

8 SA DB power cleans (left)

8 SA DB push jerks (left)

8 SA DB front squats (left)

8 SA DB alt lunges (left)

32 knee windshield wipers (left to right = 1 rep)

500m run

HomeGrown AthletX - HGX-FIT for Kids

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A: Metcon (No Measure)

Buy-in: 100 Alt vups or abmat situps

4 Rds

8 SA DB power cleans (right)

8 SA DB shoulder to overhead (right)

8 SA DB front squats (right)

100m plate overhead carry

8 SA DB power cleans (left)

8 SA DB shoulder to overhead (left)

8 SA DB front squats (left)

100m plate overhead carry

400m run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

150m Run

7 Scapular Pull-Ups

14 Air Squats

7 Inchworm Push-Ups

:30sec Wall Facing HS Hold

---then---

CrossFit Tic Tac Toe

B: Metcon (No Measure)

WOD primer
2-3 Sets

3 Pull-Ups + 3 Chest to Bar Pull-Ups

5 Front Squats *build to working weight

3 Handstand Push-Ups

C: Metcon (Time)

Cycle test #5 - Hero WOD
"Bulger"

10 Rounds for Time

Run 150 meters (SUB 12/8 cal Bike)

7 Chest to Bar Pull-Ups

7 Front Squats (R+135/95, Rx 115/75)

7 Handstand Push-Ups

20:00-25:00

30:00 Time Cap

D: Metcon (No Measure)

Accessories if time permits
3 Sets

10 Reverse Nordics

10/10 Single Arm Bent Rows

:15/:15sec Side Plank

:15/:15 Copenhagen Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row

10 Barbell Goodmornings

8 Barbell Back Squats

6 Behind the Neck Strict Press

4 High Box Jumps

B: Clean and Jerk (Cycle test #4)

Every 2:00, 9 Sets

3 Rounds

2 Reps @ 75%

2 Reps @ 82%

1 Reps @ 90%

*increase weight on the single on each round

C: Metcon (Time)

"Bend and Snap"

For Time:

21-18-15-12-9-6-3

Deadlifts (R+155/105, Rx125/85)

Box Jumps (R+24/20, Rx20/16″)

Time Domain: 7:00-11:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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3 Rounds

10sec Hollow Hold

15sec Passive Hang + :15sec Active Hang

25ft/25ft A Skips + B Skips

B: Warm-up (No Measure)

Primer
3 Sets, For Quality

5/5 Single Arm OH Tall Kneeling to Standing

8 Strict Knee to Elbows

8/8 Single Arm Ring Row 2020 Tempo

C: Skills (10min)

Rope Climb Technique Work

Turkish Get-Up

D: Metcon (Time)

Skills conditioning
"Monkey Business"

4 Rounds for Time

6 Turkish Get-Up (R+50/35, Rx 40/25)

3/2 Rope Climbs

400m Run (SUB 27/22 Cal Bike)

Goal: 15:00-20:00

Time Cap: 25:00

E: Metcon (No Measure)

Mobility
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch