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 - 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 - 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 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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Minute Each:

PVC Straight Leg Swings

PVC Pass Throughs

PVC Liftoffs

PVC Overhead Squats

PVC Sotts Press

B: Metcon (Time)

100 Double Unders, 50 Shoulder Taps

80 Double Unders, 50 Shoulder Taps

60 Double Unders, 50 Shoulder Taps

40 Double Unders, 50 Shoulder Taps

20 Double Unders, 50 Shoulder Taps

*15min time Cap

C: Metcon (Time)

3 Rounds
400m Run

250m Weighted DB Run (R+50/35, Rx 40/25)

10 Power Snatches (R+135/95, Rx 115/75)

*Stimulus: 12-20min

*Use only One DB