HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT
Back:

8 x 10 BB Bent Over Rows (Normal grip)

8 x 10 BB Bent Over Rows (Wide grip)

Shoulders: 4 Sets

100M DBs Farmer’s Carry

10 BB Sumo DL High Pull (wide base – toes outward)

10 BB Upright Rows

12 DB Front to Side Delt Rotations

12 Plate Rear Delt Fly (10 to 15#)

After 4 sets, Immediately to Prison Push-up

1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)

B: Metcon (No Measure)

OPEN 21.2 "PRE-GAME"
At 50% intensity (warm-up pace)

Part A) 5min light rowing

Part E) 5min light rowing

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat

Every 1 Minutes x 6 Sets:

Minutes 1-2: 9 Overhead Squats

Minute 3-4: 7 Overhead Squats

Minutes 5-6: 5 Overhead Squats

*build up

**Record heaviest 5 rep

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
12 Deadlifts (R+115/75, Rx 95/65)

9 Overhead Squats

6 Hang Power Snatches

HomeGrown AthletX - Functional Fitness

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A: Stamina (For Time)

100 Double Unders

15 Handstand Push-ups

80 Double Unders

12 Handstand Push-ups

60 Double Unders

9 Handstand Push-ups

40 Double Unders

6 Handstand Push-ups

20 Double Unders

3 Handstand Push-ups

MODIFICATIONS

For DU = double the number and do singles

Handstand push ups on box

L-sit DB press

B: Metcon (Calories)

AMRAP 24
[PARTNER 1]

Max Calorie Row Ski or Bike

Switch Stations After 2 Rounds of Sit-ups + Push-ups

Score is Total Calorie on the Row Ski or Bike

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Bench/Tricep

***Working Weight at 75-80% for 1RM***

8 Rounds

8 Bench press

10 Tricep dips (off bench)

8 Rounds

20 Cyclists Squats

10/Arm SA Bench Press

10 DB Pullovers

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

AMRAP 4:

24/18 Calorie Row Ski or 17/13 Bike

24 Alt DB Snatches (R+50/35, Rx 40/25)

24 Single DB Thrusters (Switch 12 reps)

AMRAP 4:

12/9 Calorie Row Ski or 8/6 Bike

12 Alt DB Snatches

12 Single DB Thrusters (Switch 6 reps)

B: Metcon (No Measure)

Midline
Accumulate the following;

2:00 L-Sit from pull-up bar

3:00 Superman Hold

4:00 Bottom of Air Squat

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds (Cap 25min)
20 DB Thrusters

20 BB Supine Rows (off the rig)

20 DB Clean and Jerk

20 DB Bent Over Rows

B: Metcon (No Measure)

EMOM 10
Complete 3 movements in 1min

6-8 KB Hammer Curls

4-6 Off Set KB Push-ups

6-8 KB Russian Twist

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time

400 m Run

21-15-9

Power Cleans (R+95/65, Rx75/55)

Toes to Bar

Then..

400 m Run

15-12-9

Power Cleans (R+125/85, Rx 95/65)

Toes to Bar

Then...

400 m Run

12-9-6

Power Cleans (R+155/105, Rx125/85)

Toes to Bar

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

CROSSFIT OPEN 21.1

A: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

B: Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here
**INTERMEDIATE**

C: Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

HomeGrown AthletX - Functional Fitness

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A: Hang Snatch

On the Minute x 10:

1 Hang Squat Snatch

*build up

**Record heaviest single

B: Metcon (Time)

5 Rounds For Time
400 Meter Run

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

30 Step Back Lunges

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

IF YOU ARE NOT COMPETING IN THE OPEN
3 Rounds WITHOUT BREAKING (Do not drop the DB – You can rest on your body or hold in hands ONLY)

30 Bicep Curls

30 Strict Press

30 Lateral Delt Raises

30 Hammer Curls

30 Upright Rows

30 Push Press

30 Bicep Curls

90s REST

***You can change weight between rounds, but the change should be heavier…therefore, start off light!

***Once you start – No returning home until all movements are completed. You cannot drop or place the DB on any surface during your set. You can stop and rest/hold DBs in your hand/hip/thigh

B: Metcon (No Measure)

At 50% intensity

Part A

3:00-5:00 Light Monostructrural (Row/Bike)

Part E

3:00-5:00 Light Monostructrural (Row/Bike)