HomeGrown AthletX - Functional Fitness

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A. : Metcon (4 Rounds for time)

4 Rounds for Time

10 Hang Squat Cleans (R+ 135/95, Rx 115/75)

20 Toes-to-Bars

30 Wall Ball Shots (R+20/14, Rx 16/12)

Rest 2 minutes

B.: Metcon (No Measure)

3 Rounds

15 Wall ball Sit-Ups

20 Wall ball Russian Twists

10 Right Side Plank Hip Raises

10 Left Side Plank Hip Raises

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Spiderman Stretch

PVC Pass Through

Mountain Climbers

PVC Overhead Squats

Frog Hops

PVC Pass Through (More Narrow)

Slow Burpees

PVC Overhead Squats (More Narrow)

B: Metcon (Time)

20 Power Cleans (R+95/65, Rx 75/55)

20 Thrusters

20 Push Presses

20 Hang Power Snatches

20 Overhead Squats

20 Front Squats

On the Minute (Including 0:00): 3 Burpees R+5 Burpees

*Today’s workout includes 6 lightweight barbell movements and one bodyweight movement

*The goal of this barbell conditioning piece is to complete the 120 barbell reps for time

*However, 3 or 5 Burpees at the top of each minute will slow your progress

*After finishing the Burpees, you’ll pick up wherever you left off on the barbell

*We begin the workout with Burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…

*Stimulus: 12-18min

*25 Minute Time Cap

*Choose weight that you could do 20 reps unbroken

C.: Metcon (Weight)

Strength

3 Rounds

10 Romanian Deadlifts

10 Front Rack Forward Step Alt Lunges

*Build up in wt.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds 1min each

Row Bike or Ski

DU/Single Unders

Glute Bridges

B: Metcon (Weight)

3 Rounds
100m Double DB Farmer's Carry

50m Single Arm OH Carry (Left)

50m Single Arm OH Carry (Right)

40 Weighted AbMat Sit-Ups

*15min time cap

*you pick the wt

C: Metcon (Time)

On the 4:00 x 8 Rounds:

20/15 Cal Row/Ski or 12/9 Cal Bike

250m Run

*Rounds begin on the 0-4-8-12-16-20-24-28

*You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window

*Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio

*With a good amount of rest built in, the goal is to move with a sense of urgency during each round.

*Record your time for each interval, as your final score will be the slowest of the 8 rounds

*Home Cal Sub 40 step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

6 Sets

AMRAP 3

10 DBL DB Push Press (50/35, 40/25)

10 DBL DB Front Squats

10 Burpees over DBs

Max Vups/Knee ups

Rest 2min

B: Metcon (No Measure)

AMRAP 12

20 Sumo Deadlifts (95,75, 75/55)

10 Stiff Leg Deadlifts

10 BB Front Rack Lunges

10 BB Curtsy Lunges

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

With Wallball :

1min Jumping Jacks

30sec Squats w/ Ball

1min Push-up to Down Dog

30sec Ball Deadlifts

1min Samson Stretch (:30L/:3-R)

30sec Ball Ground to Overheads

B: Hang Snatch

Technique 1 – High Hang Squat Snatch (pockets)

From Minutes 0:00 – 4:00:

*Build to a Moderate wt.

Technique3C – Low-Hang Squat Snatch (below knees, but not floor)

From Minutes 8:00 – 12:00:

*Build to a Moderate wt.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 18:

50 DU (Sub 100 single unders)

40 DB Alt Snatches

30 Deadlifts (R+ 225/155, Rx 165/125)

20 Double DB Push Presses (R+50/35, Rx 40/25)

10 pull ups

*Stimulus: 1-1.5+ Rounds

*Home pull up =DB Renegade Rows

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

Warmup: 2rds

10 x Shoulder/Chest rotation with small plates (Each Arm)

10 x Banded pull aparts

10 x Push-ups

B: Metcon (No Measure)

PART A) Chest

100 Reps Floor Press: DB’s 70/55, 60/45#

When you break, complete the following;

10 IRON CROSS plate – Tempo 3:1 (Start overhead, slowly lower to parallel to floor. ELBOWS locked out), keep midline engaged

Immediately to the following;

50 x Diamond Push-ups

TIME CAP 30min

"IF" you finish under the time cap: Max effort ABMAT Situps

PART B) Shoulders

AMRAP 15

50m Farmers Carry, Go 25m down, then come back (DB’s 60/45, 50/35)

25m Single Arm DB OH carry (Right side)

25m Single Arm DB OH carry (Left side)

50 x Shoulder Taps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Easy Run

2 Rounds:

With Light Dumbbells:

30sec Pausing Goblet Squats

30sec Lateral Hops Over DB

30sec Double DB Renegade Rows

30sec Single DB Warrior Squats

B: Metcon (Time)

800m Run

21 DB Squat Cleans (R+50/35, Rx 40/25)

400m Run

40 DB Bent over rows

400m Run

21 DB Squat Cleans

800m Run

*Stimulus: 18-28min

C: Metcon (AMRAP - Reps)

Meters and Max unbroken Push ups:

300m Row or Ski

Max Unbroken Push ups

200m Row or Ski

Max Unbroken Push ups

100m Row or Ski

Max Unbroken Push ups

*No Rest Between Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

3 Rounds

10 Squats

10 up dog down dog

10 Supermans

B: Hang Clean

On the Minute x 4:

Clean Pull + Hang Squat Clean + Front Squat

Rest 1 min

On the Minute x 8:

Build to a Heavy Single Hang Squat Clean

C: Metcon (AMRAP - Rounds and Reps)

Teams of 2
AMRAP 20:

500m Run

70 Sq Jump Wall Ball (R+20/14, Rx 16/12)

50 Kettlebell Swings (R+70/53, Rx 53/44)

30 Burpee Box Jumps (R+24/20, Rx20/16″)

*Both partners Run at the same time

*Each partner must complete their 500m Run before the team starts Sq Jump Wall Balls

*with all other movements only person works at a time. *Break up reps however you want

*NO SHARING EQUIPMENT

*Home Sub cut reps in half

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 9.20.2020

DB WOD (50/35, 40/25)

3 RFT

15 Devils Press

15 Hang Cleans

15 Front Squats

15 Push Jerks

Time Cap: 20min

REST 3min

30-20-10-5-3-2-1

Box Jump Overs (24/20, 20/16)

KB Russian Swings (53/35, 44/26)

Abmat Situps

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

HGX Nasty Nancy

5 rounds:

500-m run

15 overhead squats (R+155/105, Rx125/85)

15 bar-facing burpees

** 2020 CROSSFIT GAMES WOD #5

Elite : 125/185