Blog Archives

Latest Posts

Monthly

Categories

All Posts in Uncategorized

April 26, 2021 - No Comments!

4/26/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Handstand Practice (Alternating On the Minute x 10 (5 Rounds):)

Min 1 – 5 Touch and Go Power Cleans

Min 2 – :30sec Freestanding HS

Build in weight on the cleans each round.

For the HS try and get on the wall if you haven't before or try to come off the wall and hold a free standing HS. Or L-sit DB hold

B: Metcon (Time)

50-40-30-20-10: Calories Row/Ski *

After each round:

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

10 Handstand Pushups

40 Double-Unders

*Bike:: 36-29-21-14-7

C: Metcon (No Measure)

Midline
3 Rounds

20 GHD wall ball Sit-Ups w/ feet anchored

20 Supermans

Rest as needed between sets.

April 25, 2021 - No Comments!

4/25/2021

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT – 4.25.2021

A. Back: 4rds (Time cap 15min)

10 BB Bent Over Rows

10 BB Bent Over Rows (Wide Grip)

10 BB Yates Bent Over Rows

10 Chin-ups

B. WOD: Every 3:00 x 10

10 DB Down Up Deadlift

10 DB Front Squats

10 DB Upright Row

10 DB Shoulder 2 Overhead

April 23, 2021 - No Comments!

4/23/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 4:

100m Sprint

30/20 Calorie Row or Ski or 21/14 Bike

Max Burpees

Rest 4 Minutes Between Rounds

In todays workout with a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals. GO HARD!

R+ 30-40 Burpees per Round Rx 20-30 Burpees per Round.

GO HARD!

In the 4-minute windows, you’ll complete the listed number of meters and calories before moving on to the scored station, the Burpees

Record total burpees for the 5 rounds. GO HARD!

April 22, 2021 - No Comments!

4/22/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (No Measure)

"Goat Day"

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

-or

On the Minute x 20:

Minute 1: 1 Round of "Cindy"

Minute 2: 15/12 Calorie row or ski or 11/8 Bike

CINDY =5 pull ups

10 push ups

15 squats

"Goat" is CrossFit slang for a movement that challenges us.

Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups

These are the best days to turn perceived weaknesses into strengths

No better way to do that than today

We don’t improve our technique with a high heart rate – that’s what we refer to as "training"

Today is geared towards "practice," dialing in our mechanics with a controlled heart rate

As an example, to improve the technique of double unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump

When we couple "training" with "practice" throughout the week in the right doses, we set ourselves on the fast track to results

Choose two "Goats" to work on, and we’ll alternate between them on each minute

Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range

Below are examples of a few different options for Goat Days:

Practice Example 1:

On the Minute x 20:

Odd Minutes: 45 Seconds Double Under Practice

Even Minutes: 5-10 Handstand Push-ups

Practice Example 2:

On the Minute x 20:

Odd Minutes: 3-5 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:

On the Minute x 20:

Odd Minutes: 7 Power Snatches (40%)

Even Minutes: 2 Rope Climbs

April 21, 2021 - No Comments!

4/21/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (5 Rounds for calories)

5 Rounds x AMRAP 3:
12 Single DB Box Step-ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

8 Burpee Box Jumps

Max Calories

Rest 1 Minute Between Rounds

We’ll work some intervals today that flow as 3 minutes of work and 1 minute of rest

After completing the two stations on the box, athletes will go for max calories with time remaining in the 3-minute window

*The score is the sum total of the 5 sets of calories

Athletes should have at least 1 minute on the machine, so adjust the reps and weight on the first two movements to allow for that

SINGLE DUMBBELL BOX STEP-UPS

Alternate legs every rep for a total of 6 each side

Choose a weight that allows for unbroken sets of 12

Stand to full extension on top of the box

You can hold the dumbbell wherever you’d like for this movement

BURPEE BOX JUMPS

You can step or jump out of the burpee, but should jump up to the box for R+ & RX

Stand to full extension on top of the box

MODIFICATIONS

SINGLE DUMBBELL BOX STEP-UPS

24 Single Dumbbell Step Back Lunges

BURPEE BOX JUMPS

16 Burpees

CALS

Max Shuttle Runs [10 Meters]

B: Metcon (No Measure)

3 Rounds not for time
9 Ring Push up w/ external rotation

15 Barbell Bent Over Rows

Max Unbroken Strict Handstand Push-ups

Rest 1 Minutes Between Sets

Build on Weight and Hold Unbroken Sets of the Bent Over Rows

April 20, 2021 - No Comments!

4/20/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (Time)

(25 min Time Cap)
50-40-30-20-10:

Calorie Row/Ski

After Each Round:

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

40 Double Unders

After each round of rowing, you’ll complete a set of deadlifts and jump rope before moving back to the machine

While the row/Ski calories decrease, the deads and double unders remain the same

Men and women have the same prescribed number of calories for the workout

We expect this piece to take around 15-20 minutes to complete

Let’s cap this workout at 25 minutes

DEADLIFTS

Choose a weight that you can complete unbroken for all 5 rounds

DOUBLE UNDERS

Choose a number or variation that can be completed in under 1 minute

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

45 Seconds of Practice

Double the Single Unders

ROW

Calorie Bike

35-30-21-15-19

400 Meter Run (For Each)

B: Metcon (No Measure)

Midline
3 Rounds

1:00 L-Sit on pull up bar (Accumulated Time)

30 Barbell Good Mornings

Rest as Needed Between Sets

April 19, 2021 - No Comments!

4/19/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch

Set 1: 60% 1RM Snatch

Set 2: 65% 1RM Snatch

Sets 3-5: 70-80% 1RM Snatch

**Record Set 5

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
25 Overhead Squats (R+75/55, Rx 65/45)

20 Singe Dumbbell Hang Clean and Jerks (R+50/35, Rx 40/25)

15 Toes to Bar

April 18, 2021 - No Comments!

4.18.2021

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

SUNDAY SWOLE PUMP (8 ROUNDS)
5 DB Bench Press/Floor Press

5 DB Hammer Curls (seated or standing)

10 Banded Overhead Tricep Extension

10 Banded Bicep Curls

10 DB Bench Press/Floor Press

10 DB Hammer Curls

20 Banded Overhead Tricep Ext

20 Banded Bicep Curls

15 DB Bench Press/Floor Press

15 DB Hammer Curls

30 Banded Overhead Tricep Ext

30 Banded Bicep Curls

…CONTINUE TO INCREASE BY THE REP SCHEME UNTIL YOU REACH

40 DB Bench Press/Floor Press

40 DB Hammer Curls

80 Banded Overhead Tricep Ext

80 Banded Bicep Curls

April 17, 2021 - No Comments!

04.17.21

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A.: Metcon (No Measure)

WARM UP

2 Rounds:

10 V-Ups

10 Ring Rows

5 Single Arm DB Deadlift (ea side)

5 Single DB Front Squat ( ea side)

5 Single DB Thrusters (ea side)

B.: Metcon (AMRAP - Rounds and Reps)

AMRAP 18 Min

20 Devil Presses (R+50/35, Rx40/25)

15 DB Thrusters

10 Burpees

The dream is free. The hustle is sold separately.

Let's chat

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070