HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
:20-30s Ring Support

:20-30s Dead hang Hold on pull up bar

:20-30s Superman Hold

B: Clean (Pull Complex - Build to Heavy 5 TNG Power cleans)

3 Sets:

1 Clean Grip Tempo Deadlift (4s up, 4s down)

1 Clean Grip Deadlift

1 Clean Pull

really work on positioning

then

build up to a heavy 5 touch and go power clean

C: Metcon (Weight)

Part 1-

AMRAP 15:

30 Double Unders (sub 60 single unders)

15 Deadlifts (R+115/75, Rx 95/65)

30 Double Unders

15 Hang Power Cleans

30 Double Unders

15 Push Jerks

DOUBLE UNDER

This will take less than :30. The shoulders will feel it in latter rounds.

30 reps are just enough to make the barbell feel a little more uncomfortable.

DEADLIFT

15 Deadlifts at will take ~:30.

Light loading for a lower body pull. Athletes shouldn’t need to break-up 15 reps, but likely will to save grip for the Hang Power Clean. A lot of athletes should think of a loading that they can break into 2 sets by choice.

HANG POWER CLEAN

we start to move into a light-medium loading. However, like the Deadlifts athletes should be considering 2-3 sets across the board.

Movement starts with athlete standing up and taking a bow to the "hang".

Possibly the movement that will cause the most difficulty…..and increase the grippy-ness!

PUSH JERK

Although not typically categorized as the "moderate" load, for 15 reps in a 15:00 AMRAP, will definitely start to feel on the heavier side.

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A: Metcon (No Measure)

HGX FIT: 6.03.2021

Position HOLDS: Not about the weight, but great positioning in your squat holds. BE ACTIVE in the bottom (hips/glutes firing, midline engaged, chest up, upper back/shoulders solid)

All sets at 70-75% of 1RM Overhead Squat (Time Cap 18min)

Back Squat – 2 sets of :30s

Front Squat – 2 sets of :20s

Overhead Squat – 2 sets of :10s

B: Back Squat (3x Wave Rep 8/6/4)

Back Squat up by 5%: 3 Waves (Time cap 25min)

Wave#1, Reps 8/6/4

Set1: 8 reps at 70%

Set2: 6 reps at 75%

Set3: 4 reps at 80%

Wave#3, Reps 8/6/4

Set1: 8 reps at 80%

Set2: 6 reps at 85%

Set3: 4 reps at 90%

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Single DB Lateral Box Step-Ups (Each Leg) Build to a Moderate

B: Metcon (Time)

4 Rounds
18/12 Cal Row or Ski or 12/9 Cal bike

15 Box Jump Overs (R+24/20, Rx20/16″)

12 Toes to Bar

9 Dumbbell Front Squats (R+50/35, Rx 40/25)

10-15 minute workout. Time Cap 20min

Rounds will average between 2:30-3:30

Scoring – total time to complete the workout.

CALORIE ROW

Cals will take ~:45

BOX JUMP OVERS

15 Box Jump Overs will take ~:30-45

TOES-TO-BAR

12 TTB will take ~:30-45

Athletes should be able to complete 12 reps within 1-3 sets

DB FRONT SQUATS

9 DB Front Squats will take less than :30

We are using two DB’s

MODIFICATIONS

CALS

Lower Calories

12 Ten Meter Shuttle Sprints

BOX JUMP OVERS

Box Step Overs

Lower Box/Plate Jump Overs

30 Double Unders/Single Unders

TOES-TO-BAR

Reduce Reps

12 Toes to Space/Knees to Elbow/Chest/Waist

20 v -ups

30 AbMat Sit-ups

DB FRONT SQUATS

Reduce Load

9 Single DB Goblet Squats

9 Squat Jumps

18 Air Squats

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A: Overhead Squat (5 Rounds - Positions)

:3s at Quarter Squat

:3s at Just Above Parallel

:3s at Bottom

:3s at Just Above Parallel

:3s at Quarter Squat

Build if possible

B: Metcon (3 Rounds for reps)

AMRAP 5:00

21 Power Snatches (R+95/65, Rx 75/55)

21 Burpees

39/30 Cal Row or Ski or 27/21 Cal Bike

25:00 workout

Scoring – total amount of rounds and reps

Log Rounds & Reps for each separate AMRAP

POWER SNATCH

This will be a GRIP-FEST for AMRAPS 1 & 2, and steady singles for AMRAP 3. Use a HOOK GRIP!

The lower back is likely to feel it too. Lots of bending at the hip today!

We have increasing loads and descending reps across each AMRAP.

Time spent here will fall between 1:00-2:00 for each.

BURPEES (all three variations)

Each AMRAP presents a more challenging variation, but the good news is…the reps go down!

Each variations of Burpees will average ~:90 give or take :30.

CALS

1st AMRAP Cals = 2:00-3:00

2nd AMRAP Cals = 1:30-2:00

3rd AMRAP Cals = ~1:00

There’s not much to say about this, outside of…yikes! Choose your calories wisely and a number that will push you to finish within the 5:00 AMRAP. This will be a harder option than selecting too many calories and not getting close (less incentive to push).

C: Metcon (No Measure)

COOL DOWN - GROUP STRETCH

Couch stretch: 1min/side

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A: Metcon (No Measure)

HGX FIT 6.01.2021

CHEST/DEADLIFT:

10-20-30

Bench Press (135/90) or DB Floor Press (60/35)

Deadlift (225/155)

400M Run

***Start with 400M Run***

REST 2min

ARMS:

5 Sets

12 x BB Bicep Curl (Add Weight to BB)

10 x Close Grip MedBall Push-up

12 x BB Reverse Curls (Add Weight to BB)

10 x Close Grip MedBall Push-up

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A: Metcon (Time)

MURPH
Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in and also the option to complete with a partner.

Air Squats

Decrease Reps

Define Range of Motion (Squat to a target)

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A: Metcon (No Measure)

CHOOSE "A" IF YOU ARE NOT DOING MURPH
HGX FIT – 5.30.2021

5 DB Floor Press (50/35)

5 DB Close Grip Press

10 Reverse Curls

10 Rows (Supinated) on Rig

10 DB Floor Press

10 DB Close Grip Press

20 Reverse Curls

20 Rows (Supinated) on Rig

15 DB Floor Press

15 DB Close Grip Press

30 Reverse Curls

30 Rows (Supinated) on Rig

…Continue to increase rep scheme until you reach

40 DB Floor Press

40 DB Close Grip Press

80 Reverse Curls

80 Rows (Supinated) on Rig

B: Metcon (No Measure)

CHOOSE "B" IF YOU ARE DOING MURPH ON MONDAY
HGX FIT – 5.30.2021

All movements to be performed with an "EMPTY" barbell

Focus on quality of movement and active recovery

30 Good Mornings (45/35)

30 Romanian Deadlift

30 Hang Power Clean

30 Shoulder Press

30 Reverse Curls

30 Back Squats

30 Alternating Split Jerk (BB Behind The Neck)

30 Bicep Curls

30 Skull Crushers

30 Hang Power Snatch

30 Curtsy Lunge

Cash-out 200 Alternating Single Leg Vups

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A. : Metcon (No Measure)

MOBILITY & WARM UP

400 Run

20 Arm Circles (each direction)

10 Alternate Samson Stretch

10 Cossack Squats

20 Hop Jump Over The KB

8 Single Arm Upright DB Row (each side)

8 Single Leg RDL (each side)

10 Wall Squats

B.: Metcon (Time)

5 Rounds for Time:

15 Bar Facing Burpees

15 Power Cleans (R+115/75, Rx95/65)

15 Supine bar rows

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A: Power Snatch (Every 2min for 12min)

Set 1: 2/(1+1) @ 60%

Set 2: 2/(1+1) @ 65%

Set 3: 2/(1+1) @ 70%

Set 4: 2/(1+1) @ 70%

Set 5: 2/(1+1) @ 75%

Set 6: 2/(1+1) @ 75%

*this is written as 2 x 1+1. We want each complex to be the Hang Power Snatch + Power Snatch, drop bar then do Hang Power Snatch + Power Snatch.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
10 Box Jump Overs (R+24/20, Rx20/16″)

10 Hang Squat Snatches (R+95/65, Rx 75/55)

There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.

Your legs are going to go!

Athlete can shoot for 2-2:30 minute rounds.

Goal: 4-5 Rounds

BOX JUMP OVER

A very familiar movement that will elevate the heart rate considerably.

HANG SQUAT SNATCH

A jump and land in an overhead squat – from the hang! This will demand a lot of the lower back and lats.

Let’s keep a close eye on loading for this movement. It’s another sneaky one that could have some athlete breaking way more than needed for this time domain. Lighter is better here!

C: Metcon (Time)

400m Double DB Farmer’s Carry (R+60/40, Rx 50/30)

FARMER’S CARRY (DB’s or KB’s)

The Farmer’s Carry is a phenomenal tool for grip strength, which is what we need if we want to pick things up.

After the workout, allow athletes a few minutes to recover, then start the 400m Farmer’s Carry together.

Expect this to take between 3:30-4:30. 5min time Cap

Athletes will use two DB’s and can walk, jog, or run.

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A: Warm-up (No Measure)

3 Sets for Quality
6 Tempo Ring Rows (3sec down, explode up)

50m Single Arm DB/KB Farmers Walk

12 Single DB/ KB Waiter Squats (6 each arm)

B: Metcon (Time)

5 Rounds
250m Run

50m Double Dumbbell Overhead Carry (R+50/35, Rx 40/25)

12 Reverse Step Single DB Alt Lunges (6 each side)

MODIFICATIONS

DB OH CARRY

Standing Alternating Strict Press (one arm is always straight as the other presses x 12 reps each side

LUNGES

box step up