HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

CARS, neck, shoulders, hips, ankles + fast and loose

B: Metcon (Time)

Time Trial- Row/Ski 1,600m for time (scale 800M)

C: Metcon (AMRAP - Rounds and Reps)

15 AMRAP
15 Knees to chest

15 Steps Ups (box/plate)

15 Banded Chest Press

15 DBall Slams

15 Air Squats

**Scale is 8 reps**

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rds
250m run/ski

10 Burpee deadlift (50/35)

10 Strict knees to elbow

10/10 Renegade rows (push-up/row/row = 1rep)

250m Farmers carry

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (No Measure)

4 rounds - pair of DB's
8 DB deadlift

10 DB power cleans

12 DB front squats

14 DB box step overs

50' DB farmers carry

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds - 10min cap
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft BW Walking Lunge

B: Snatch (Cycle Test #3 - 1RM Snatch)

Every 90sec, 9 Sets Total

3 Rounds

3 Reps @ 77%

2 Reps @ 83%

1 Reps @ 90%

*increase weight on the single on each round

C: Metcon (AMRAP - Rounds and Reps)

Midline conditioning
"Hollywood Abs"

9:00 AMRAP

10 Plate Sit-Up (R+35/25, Rx15/10)

20 American KBS (R+53/35, Rx44/26)

30 Double Unders (SUB 60 singles or 8/6 Cal Ski)

Goal: ~5+ Rounds

D: Metcon (No Measure)

Accessories - 4 sets
:20sec GHD Supine Hold

:40sec Sorenson Hold

6 Cuban Rotations

10 DB Around the World Raises

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cal Row or Cal Bike

10 Air Squats

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

B: Handstand Push-ups (Strict)

50 Strict Handstand Push-Ups for Time

Time Cap: 10:00

C: Metcon (AMRAP - Reps)

Cycle Test #2 - Capacity Test

"The Thin Red Line"
20:00 EMOM

min 1: Cal Row or Ski or Bike

min 2: Burpees

min 3: Cal Bike Row or Ski or Bike

min 4: Wall Balls (R+20/14, Rx 16/12)

Score is Max Reps

The goal for this workout is to hold in the range of 15-20 Cals on the rower for men and 12-16 cal on the rower for women. For the bike we are looking at similar reps unless we are on the echo and then we should adjust things down by about 2 reps. Challenge yourself and set a goal to hold for the duration of the workout

D: Metcon (No Measure)

Accessories - if time permits
Part A) 4 Sets

4-6 Strict Pull-Up (31x3 Tempo)

10 Deficit Parallette Push-Ups

Part B) 3 Sets

10-15 Feet Elevated Ring Row

:20sec Ring Support Hold

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

Walk 250m

hip rotations

shoulder shrugs

neck rotations

good mornings

PVC

B: Metcon (No Measure)

KB Deadlifts
EMOM 10

5 - 8 deadlifts

C: Metcon (AMRAP - Rounds and Reps)

18min AMRAP
10 Cal row/ski

10 Ring rows

10 Elevated push-ups

10 KB deadlifts

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Incline)

Establish 3RM in 15-20min

B: Metcon (No Measure)

EMOM 16

6 Incline bench press at 80-85% of 3RM

12 DB incline flies

18 Medball push-ups (hands on top)

Rest 1min

C: Metcon (No Measure)

Midline: remaining time
Options

GHD

Weighted sit-ups (plate)

Strict TTB/Knee to elbow

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
10 Bootstrap Squats

5 Squat Jumps

5 Inchworm Push-Ups

10 Banded Face Pulls

10 KB Deadlifts

10 Russian KBS

B: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Cycle test #1

Back Squat (1 Rep Max)

Shoulder Press (1 Rep Max)

Deadlift (1 Rep Max)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

21-15-9-15-21

DB's floor press (50/35)

DB's RDL

DB's power cleans

Plate ground to overhead (35/25)

BB bicep curls

Plate tricep ext (behind the neck)

250m run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics warm-up
Banded Shoulder Prep

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

10/10 Banded Single Arm Straight Arm Lat Pull-Down

15 Banded Pull-Aparts

----

2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Weighted Pull-ups

Take 10:00 to Find

1RM

C: Ring MU Progression

Ring Muscle-Up Skills + Drills

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

----

5:00-7:00 or So of Practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

D: Metcon (Time)

Hero WOD
"Dobogai"

7 rounds for time

8 Ring Muscle-Ups (sub 8 Strict Pull-Ups + 8 Strict Ring Dips)

25m Farmers Carry, (R+50/35, Rx 40/25) (12.5m down 12.5m back)

Time Domain: 11:00-20:00

Time Cap: 20:00

E: Metcon (No Measure)

If time permits

3 rounds
10 Chest Supported Trap 3 Raise

15 Banded Face Pulls

6 Cuban Rotations @ 40x1 Tempo