HomeGrown AthletX - Functional Fitness

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A. : Metcon (No Measure)

EMOM 12

Min 1 – 150 m Run

Min 2 – 12 AB -Mat Sit-Ups

Min 3 - 10 Alt Spiderman

Min 4 – 5 Empty Bar Good Morning + 5 Strict Press + 5 Front Squats

B. : Metcon (Time)

25 Min AMRAP

30 Box Jumps (R+ 24/20, Rx 20/16)

30 Kettlebell Swings (R+53/35, Rx44/26)

30 Forward Lunges

30 V-ups

30 Push Presses (R+95/65, Rx75/55)

30 Wall Ball Shots (R+20/14, Rx16/12 )

30 Power Cleans

HomeGrown AthletX - Functional Fitness

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A: Clean and Jerk

Alternating On the Minute x 12 (6 Rounds):

Minute 1: 3 Squat Cleans

Minute 2: 1 Push Jerk + 1 Split Jerk

Minutes 1-2 – 65% 1RM Clean and Jerk

Minutes 3-4 – 70% 1RM Clean and Jerk

Minutes 5-12: Build to Heavy For the Day

B: Metcon (2 Rounds for time)

Alternating On the Minute x 30:
Minute 1: 200 Meter Run

Minute 2: R+ 15, Rx 10 Burpees

Record your slowest Run / Burpee

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
50 Double Unders

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

21 Pull-ups

MU MODIFICATION

Banded Bar MU

Jumping Bar MU

work on a really high kip

ring rows

B: Metcon (No Measure)

Aerobic Skill Focus
16 Minute Recovery Row Ski or Bike

(On the 4:00, 8:00, 12:00 and 16:00]:

15-20 GHD wall ball Sit-ups

10 DB Front Rack step forward Lunges(R+50/35, Rx 40/25) (2 DBS)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 3.1.2021

CHEST: Time cap 25min

5 x 10 Bench Press (Incline with 35/45# plate)

5 x 10 BB Close Grip Press

5 x 10 DB Pull Over (Use bench)

5 x 12 DBs (light) Flys (Use bench)

Rest: 30 seconds between sets

ARMS:

5 Sets (5 x 20) – Complete 5 sets before next movement

A. BB Rows from Rig (pronate grip)

B. BB Supinated Rows

C. BB Reverse Curls

Rest: 30 seconds between sets

SUPERSET – 5 Sets (if time permits)

A. 20 x Bench/Box Dips

B. 40 x Banded Tricep Ext (Blue/Red)

HomeGrown AthletX - Functional Fitness

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A: Deadlift

On the 1:30 x 5 Sets:

3 High Box Jumps

3 Deadlifts

*Start Around ~60% 1RM & Build

B: Metcon (Time)

5 Rounds
15 Deadlifts (R+155/105, Rx125/85)

12 Box Jump Overs (R+24/20, Rx20/16″)

9 Front Squats

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 3.30.2021

Deadlift: 10-8-6-4-2

Then 3x5 at 80% of heavy 2 above (Time Cap 30min)

***NO TNG***

AMRAP 15

15 KB Russian Swings

15 KB Sumo Deadlift High Pull

15 KB Curtsy Lunge

15 KB Cyclist Squats

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat

Every 1:30 x 5 Sets

5 Sets:

1 Tempo Overhead Squat (5 Seconds Down)

2 Overhead Squats

Set 1 – 50% of 1RM OHS

Set 2 – 55% of 1RM OHS

Set 3 – 60% of 1RM OHS

Set 4 – 65% of 1RM OHS

Set 5 – 70% of 1RM OHS

Record Set 5

B: Metcon (4 Rounds for reps)

AMRAP 3:

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

21 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (R+155/105, Rx125/85)

12 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

LINDA'S BDAY WOD!

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min

25 KB Swings (R+53/35, Rx44/26)

25 Box Jumps (R+24/20,Rx20/16)

25 Ab Mat sit -ups

250 m Run

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

CrossFit Open 21.3

A.: Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

B.: Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here