March 9, 2021 - No Comments! 3/9/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Overhead Squat 5-4-3-2-1-1-1-1 *build up **Record heaviest single B: Metcon (AMRAP - Rounds and Reps) AMRAP 25Buy-In 1000m Run Time Remaining for Max Rounds: 1 Round of "Cindy" 30 Double Unders (sub 60 singles) 5 Hang Power Snatches (R+115/75, Rx 95/65) Cindy= 5 Pull-ups 10 Push ups 15 Squats
March 9, 2021 - No Comments! 3/9/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT – 3.9.2021 8 ROUNDS – Time CAP 20min 8 DB Floor or Bench Press 10 DB RDL 10 Single DB Crush Grip Press 20 Tricep dips (bench or box) 8 ROUNDS – Time CAP 16min 12 DB Arnold Press 12 DB Upright Row 12 DB Hammer Curls Time remaining: Core (GHD, Straight Legged Sit-ups) Foam Roller
March 8, 2021 - No Comments! 3/8/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) Midline15-12-9: Strict Toes to Bar Weighted Supermans (light wt. db plate) Directly Into… 21-15-9: Weighted Sit-ups Barbell Good Mornings B: CrossFit Games Open 16.4 (AMRAP - Reps) 13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 - 135# Deadlift + 14# Wall-Ball Boys 16-17 - 185# Deadlift + 20# Wall-Ball Girls 14-15 - 95# Deadlift + 10# Wall-Ball Girls 16-17 - 125# Deadlift + 14# Wall-Ball(Rx 225/155, scaled 165/125) (Rx20/14, scaled 16/12 *Female - WB at 9' target*
March 7, 2021 - No Comments! 3/7/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Warm-up (No Measure) Mobility (12min)Foam Roller Bands Lacrosse Ball B: Metcon (AMRAP - Rounds and Reps) AMRAP 3015/12 Cal Row/Ski or 12/10 Cal Bike 8 SA Devil Press (50/35) 20 Box Jump Overs (24/20, 20/16) 8 Toes To Bar ***Focus on Transitions for CrossFit Open, Chipper, Know Your Pace*** **Scale TTB** Knees To Elbows Knees To Waist Abmat Situps
March 6, 2021 - No Comments! 3.6.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A. : Metcon (AMRAP - Rounds and Reps) AMRAP 20 Min 9 Snatches (R+ 135/95, Rx 115/75) 15 Chest to Bar Pull-Ups 21 Bar Facing Burpees B.: Metcon (No Measure) Core 3 Rounds 40 Russian Twist 30-sec side plank (each side) 20 Flutter Kicks
March 5, 2021 - No Comments! 3/5/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (No Measure) 3 Rounds25 V-ups 10 DB Bench Presses or Floor press if you don't have a bench Max Unbroken Strict Pull-ups used a bend if needed B: Metcon (3 Rounds for reps) AMRAP 5: 40/30 Calorie Row Ski 20 Box Jump Overs (R+24/20, Rx20/16″) AMRAP "Macho Man" (R+135/95, Rx 115/75) Rest 5 Minutes AMRAP 5: 30/21 Calorie Row/Ski 15 Box Jump Overs AMRAP "Macho Man" (R+155/105, Rx125/85) Rest 5 Minutes AMRAP 5: 20/15 Calorie Row/Ski 10 Box Jump Overs AMRAP "Macho Man" (R+185/125, Rx155/105) Macho Man = 3 Power Cleans 3 Front Squats 3 Jerks
March 4, 2021 - No Comments! 3/4/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds1 Minute Banded Pull-Aparts 1 Minute Side Plank (Each Side) 1 Minute Front Plank B: Metcon (Time) 7 Rounds For Time250m run 30 Double Unders 10 Strict Handstand Push-ups MODIFICATIONS FOR DU 60 Single Unders 10 Strict Handstand Push-ups 10 Strict handstand push ups on box 10 L-sit DB press
March 4, 2021 - No Comments! 3/4/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Med Ball: Lunges in both directions (Fwd and Backwards) 4 Rounds Chest Press Tricep Ext (Behind neck – press up) Front (Fully Extended) – Side to Side Shoulders 2 Ovhd Bicep Curls Remaining Time: CORE 30 Med Ball Abmat Situps 30 Abmat Situps 10 Med Ball Circle of Death (5 Each Direction)
March 3, 2021 - No Comments! 3/3/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) Snatch BB Warm-up5 Good Mornings 5 Back Squats 5 Elbow Rotations (each side) 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats B: Barbell Complex (On the 1:30 x 6 Sets) 1 Power Snatch 3 Overhead Squats *build to a heavy complex **Record heaviest complex C: Metcon (AMRAP - Rounds and Reps) AMRAP 1521 Wallballs (R+20/14, Rx 16/12) 12 Power Snatches (R+95/65, Rx 75/55) 15 Toes to Bar 12 Overhead Squats MODIFICATIONS FOR TTB 15 Knees to Elbows 15 Hanging knee rises 15 Sit ups
March 2, 2021 - No Comments! 3/2/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Time) 20 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25) 40 Supine barbell rows 500 Meter Run 80 Russian Kettlebell Swings (R+70/53, Rx 53/44) 500 Meter Run 40 Supine barbell rows 20 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25) *On step ups hold DB any way you want B: Metcon (No Measure) Midline3 Rounds 15 Weighted AbMat Sit-ups (use plate, DB, ball, whatever) 30 AbMat Sit-Ups (No Weight) Rest As Needed Between Sets you choose wt
