HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Plank

B: Handstand Walk (Skill Work)

-Wall Walk + Shoulder Taps

-HS Walk to Wall

-Partner HS Walks

C: Metcon (No Measure)

20:00 EMOM
min 1: Chest to Bar Pull-Ups

min 2: Distance Handstand Walk

min 3: GHD Sit-Ups

min 4: Cals

min 5: Rest

Goal: 10-20 Chest to Bar, 25ft-50ft HS Walk, 15-20 GHD Sit-Up

SUBS: C2B=Strict Pull-Ups, Chin Over Bar Pull-Ups, Ring row

HSW=Wall Walks, Shoulder Taps

GHD=ab mat sit ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

3/3 Kneeling Jump to Lateral Broad Jump

B1: Back Squat (Find Heavy 2RM)

On a 10:00 Clock Find a Heavy 2RM for the day.

Rest 5min

B2: Back Squat

Complete 20 Reps @ 80% of today 2RM

Time Cap = 5:00

% Based on 2RM Back Squat from toda

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP
3-6-9-12-15-18...

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

Burpees

*24 Double Unders b/s

Goal: Round of 18

SUB: 48 single unders

HomeGrown AthletX - HGX-FIT

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A: Bench Press (5 x 3 at 90% Approx 20min)

B: Metcon (No Measure)

Conditioning:

4 Rounds: Approx 15-20min

10/10 Single Arm DB Rows

10 Close Grip Bench Press

10 Bench DB Pull Overs

10 Rear Delt Flies

15 Banded Tricep Ext

Core: Sub 10min

10-20-30

GHD

Toes To Bar or Knees To Elbows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
5 Romanian Deadlift

5 Sumo Stance Good mornings

10 Alternating Supine Leg Raises

5 Kip Swings

B: Warm-up (No Measure)

Barbell Primer (light to moderate weight)
6:00 AMRAP for Quality

3 Clean High Pull

3 Clean Muscle Clean

3 Strict Press

3 Push Press

3 Push Jerk

C: Metcon (Weight)

Barbell Complex
Power Clean + Hang Power Clean + Push Jerk

Every :90, 9 Sets

Set 1: 2+1+2 @ 65%

Set 2: 2+1+1 @ 70%

Set 3: 1+1+1 @ 75%

Set 4: 2+1+2 @ 70%

Set 5: 2+1+1 @ 75%

Set 6: 1+1+1 @ 80%

Set 7: 2+1+2 @ 75%

Set 8: 2+1+1 @ 80%

Set 9: 1+1+1 @ 85

*Record Set 9

D: Metcon (Time)

30 Toe to Bar

30 Clean and Jerk (R+135/95, Rx 115/75)

30 Toe to Bar

SUBS: 30 Knee to Elbow or 30 V-Ups or supine toe to bar

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 20

DB Deficit Push-ups

DB Down/Up

Box Dips

Rest 1min

4 Rounds

100m Plate Overhead Carry

25 Plate Clean and Jerk

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Complete for quality
400m Run (both partners run

together passing back and forth

the Medball)

Medball Partner Sit-Up Toss x 10 Each Partner

Medball standing Rotational Partner Toss x 10 Each side each partner

Medball Russian Twist Toss x 10 Each side each partner

Plank Alternating Medball Taps x 20 each partner

400m Run (both partners run together passing back and forth the Medball)

B: Warm-up (No Measure)

Workout Primer
3 Rounds

10 Medball Front Squats

10 Empty Barbell RDLs

:30sec HS Hold

---

2 Rounds

10 Wall Balls

10 Deadlifts w/moderate load

3-5 Strict Handstand Push- Ups or Pike Push-Ups

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1 Round

10 Wall Balls

6 Deadlifts with working weight

4 Strict Handstand Push-Ups or Box Handstand Push-Ups

C: Metcon (AMRAP - Rounds and Reps)

22:00 AMRAP w/partner
100 Wall Balls (R+20/14, Rx 16/12)

75 Deadlifts (R+185/135, Rx155/115)

50 strict Handstand Push-

Ups

Goal: 2 Rounds +/- 20 Reps

*splitting the workload in anyway you want

with the goal of getting as many reps as possible.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00
200m Run

9 Scap Pull-Ups

8/8 DB Single Leg Cross- Body RDL

7/7 DB Windmill

6/6 SA DB Front Squat

5 Inchworm to Hollow Hold (1sec)

B: Front Squat (Every 2:00 for 8:00)

Set 1: 3 reps @ 65-70%

Set 2: 3 reps @ 65-70%

Set 3: 3 reps @ 65-70%

Set 4: 3 reps @ 70-75%

*Record Set 4

C: Metcon (Time)

400m Run

16 Double DB hang Power cleans (R+50/35, Rx 40/25)

12 Bar Muscle-ups

16 DB Alt Renegade Rows (L row + R row =2 reps)

400m Run

16 DB Alt Renegade Rows

12 Bar Muscle-ups

16 DB hang Power cleans

400m Run

Time Domain: 14:00-18:00

Time Cap = 25:00

SUBS: 3 best options for the day

-Box Bar Muscle-Ups

-Banded Bar Muscle-Ups

-Burpees Pull ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds or 10min
250m Run

10 Air Squats

5 Inchworm to Hollow Hold (1sec)

5 Hang Muscle Cleans

B: Warm-up (No Measure)

Workout Primer
4 Rounds, Increasing to Working Weight

2 Sq Cleans

10 High knees in place

3/3 DB Snatch

C: Metcon (Time)

5 Rounds for Time

3 Squat Cleans (Rx 225/155, SUB 165/125)

250m Run Sprint

20 DB Snatches (Rx 50/35, SUB 40/25) (10 each arm)

2 minutes Rest

The "Hall" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, June 7, 2015 (150607)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

LANDMINES – 3 Rounds

12 Front Squat

12/side Reverse Lunge (same side steps back into a lunge – arm is straight)

12/side Half Kneeling – Single Arm Shoulder Press

12/side Bent Over Single Arm Rows

12 Twisters

EMOM: 15min

Min1: Max Vups/Knee-ups

Min2: Max Hollow Rock

Min3: Max Russian Twist

Min4: Max Ankle Touches

Min5: Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Row

2 Rounds of

15 Banded Good mornings

8-10 Plate A-T-Y-W

10 Plate Prone Drag

----

2 Rounds

10 Glute Bridge SA Bench

6 Ring Face Pulls

20 alternating shoulder taps

B: Bench Press (Every 2:00 for 8:00)

Set 1: 3 reps @ 65-70%

Set 2: 3reps @ 65-70%

Set 3: 3 reps @ 65-70%

Set 4: 3 reps @ 70-75%

*Record Set 4

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP
23/18 Cal Row Ski or 23/13 Bike

10 Power Clean (R+155/105, Rx125/85)

5 Wall Walk

Goal: ~4 Rounds