HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
200m Run

10/10 BW Bulg Split Squat

10 Bar Kip Swing

:20sec Tuck L-Hang

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3 Sets

:10-:15sec Scapular Overhead Elevation Drill

10 PVC Pipe V-Ups

B: Metcon (Time)

Solo Version

5 Rounds for Time

200m Plate Run (R+45/35, Rx25/15 plate)

15 Toe to Bar

50ft Plate OH Walking Lunge

10 Burpees to Weight Plate

R: 90sec b/r

Goal Time Domain: 20:00-30:00

Time Cap: 35:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

10 Deep Lunge Mountain Climber

10 Glute Bridges

8 False Grip Ring Rows

6 Step-Down Box Jumps

B: Ring MU 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 Practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

4 Ring Muscle-Ups

5 Strict Handstand Push-Ups

6 American KBS (R+70/53, Rx 53/44)

7 Box Jump Overs (R+30/24,Rx24/2)

Goal: ~6 Rounds

D: Metcon (AMRAP - Rounds)

"Crazy Eights"

8:00 AMRAP

8 Dual DB Bench Press

8 Dual DB Bent Over Rows

8 Barbell Z-Press

8 Zottman Curls

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Double Under Practice

10 PVC Pipe Passovers

6/6 Single Arm Muscle Clean and Press

10 Air Squats

5 Squat Jumps

B: Metcon (Time)

50 Double Unders

30 Overhead Squats (R+95/65, Rx 75/55)

50 Double Unders

30 Burpees

50 Double Unders

30 SA DB Hang Clean and Jerk (R+50/35, Rx 40/25)

50 Double Unders

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

50 Double Unders

Time Domain: 9:00-15:00

Time Cap: 18:00

C: Metcon (No Measure)

5 sets for quality - Core finisher
10 Plank Knee to Elbow

10 Plate Sit-Ups

:30/:30 Side Plank

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

BACK:

5 rounds for time - time cap 18min

10 BB bent over rows (135/95)

15 BB rows (from the rig)

35 DU or single unders

**use one BB - after rows rack on rig**

ARMS:

4 rounds

10 Ring bicep curls

10 BB supinated rows (from the rig)

15 BB tall kneeling supinated shoulder press

*Immediately into..

4 rounds

10 BB skull crushers

25 banded tricep ext

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

15 Banded Goodmornings

50ft Low Crawling Lunge

:30sec Handstand Hold

B: Metcon (No Measure)

Strength
9:00 EMOM

min 1: 6/6 Dual DB SL Romanian Deadlifts

min 2: 8-10 Seated DB Strict Press

min 3: 100ft Reverse Sled Drag

*Sub: resistance band backward walk

C: Metcon (6 Rounds for calories)

6 Sets

1:00 AMRAP

10 Deadlifts (R+ 225/155, Rx 165/125)

Max Effort cals in Remaining Time

1:00 Rest b/s

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Row ski or bike (:30ez, :20mod, :10 hrd)

5 Barbell Upright Rows

5 No Dip Muscle Cleans

5 Hang Power Cleans

10 Alt V-Ups

B: Hang Power Clean

Every 2:00 for 12:00

3 Hang Power Cleans

*Scale for new athletes: High Hang x 5 Reps

*Record heaviest set of 3

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

15 GHD Sit-Ups or 15 Weighted Sit-Ups or 20 Abmat Sit-Ups

10 Hang Power Cleans (R+115/75, Rx 95/65)

15/12 Cal Row or ski or 14/10 cal bike

Goal: ~6 Rounds

D: Warm-up (No Measure)

Mobility - if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Up dog Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 14

10 DB's Bench press

10 DB Pull overs

Remaining time: 200 Alt SL Vups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

10 Alternating Arm Swings

8 Scapular Push-Ups

10 Cossack Squats

B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Benchmark WOD

"MURPH"

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:


500m Run 


25 Pull-ups


50 Push-ups


100 Squats


500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Master Chief

For time:
1 mile Run (sub 108/88 Cal Bike)

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 14lb women vest or body armor, wear it.

Goal Time Domain: 40:00-55:00

Time Cap: 55min

C: Metcon (No Measure)

Cool down - on your own
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-in 500m run

30 Devil press (50/35)

20 WB (20/14)

10 Burpee box jump over (24/20)

20 WB

30 Devil press

Cash-out 500m run (use as a cool down)

Time remaining - Stretch/foam roller

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
200m Run

2 x (1 Wall Walk + 10 Shoulder Taps)

8 Ring Rows 2121 Tempo

10 Hollow Rocks

B: Metcon (No Measure)

Speed/skill
Partner Banded Sprints

5 Sets x 25-50ft

Ideally we go to 50ft, but this depends on gym size and whether or not you have outdoor space. Make it more challenge on resistance on the band if you are doing 25ft

C: Metcon (Time)

Team Workout (3 Person Teams)
75 Strict Handstand Push-Ups w/1 Partner Holds Handstand

25 Rope Climbs (While 1 Partner Holds Dual DB Front Rack, (R+50/35, Rx 40/25)

75 Bench Press (R+135/95, Rx 115/75) (While one Partner Holds Tall Plank)

25 Shuttle Runs (25ft out and Back), (One Partner Holding Hollow)

75 Strict Pull-Ups (While 1 Partner Dead-Hangs from Pull-Up Bar)

Time Domain: 15:00-25:00

Time Cap: 35:00