HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2 Sets, For Completion

:30 sec Extended Reverse Plank Bridge

:30 sec Elevated Prayer Stretch

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3 Sets, For Quality

20 Bear Plank Shoulder Taps

10 Hollow Rocks

:15 sec Passive Hang + :15 sec Active Hang

5 Strict Knee Raises

Virtuoso (AMRAP - Reps)

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

8 Strict Toe to Bar

15 second Tuck L-Hang

8 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

" Shoot Through Complex " = Push-Up + Shoot Through + Dip + Shoot Through
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Stimulus: Gymnastics Development

RPE: 6/10

Primary Objective: Complete each set in under 4:00 minutes

Secondary Objective: Complete each movement in an unbroken set

[Virtuoso: Levels] (AMRAP - Reps)

Level 2

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

6 Strict Knees to Elbows

10 second Tuck L-Hang

6 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

"Shoot Through Complex" = Push-Up + Shoot Through + Dip + Shoot Through

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Level 1:

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

8 Strict Knee Raises

15 Seated Pike Up Hold

5 Shoot Throughs

Wall Walk Complex to 20inch off wall

Shoot Through: 1 Rep equals out and back

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Masters 55+:

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

6 Strict Knees to Elbows

10 second Tuck L-Hang

6 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

"Shoot Through Complex" = Push-Up + Shoot Through + Dip + Shoot Through

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Competitor / Rx+:

As prescribed or Day Off

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Big Class Option

As prescribed

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Travel / Hotel / Limited Equipment

As prescribed, use 2 benches for Shoot through complex

Escalating Durante (AMRAP - Rounds and Reps)

8:00 AMRAP

2-4-6-8-10...

Hollow Rocks

V-Ups

Tuck Ups

second Hollow Hold

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

HomeGrown AthletX - Functional Fitness

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Warm-up

2 Sets, For Quality

:30/:30 Samson Stretch

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

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2 Rounds

Bike: 45 sec Easy + 15 sec @ Pace

Row: 45 sec Easy + 15 sec @ Pace

Skie: 45 sec Easy + 15 sec @ Pace

Mikko's Triangle (10 Rounds for reps)

40:00 EMOM

Min 1: Calorie Bike

Min 2: Calorie Row Erg

Min 3: Calorie Ski Erg

Min 4: Shuttle Run

Min 5: Rest

Shuttle Run: Each 25ft (7.5m) Segment = 1 rep
Goal: Male (15-20 Cal /minute) , Female (10-15 Cal/minute)

Score: Total Calories

Primary Objective: Achieve the most total Calories

Secondary Objective: Sustained paces across all sets, across all machines

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

HomeGrown AthletX - Functional Fitness

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Warm-up

:30/:30 Banded Front Rack Stretch

15/15 Clamshell Plus

-then-

For Quality:

10:00 AMRAP

9/7 Calorie Machine

15 Banded Good Mornings

5 Bootstrapper Squats

5/5 Single Leg Glute Bridges

5 Push-Ups 31x1

Barbell Primer

With light loads

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk

#TEAMPRVN Tuesday Workout

Double DT (Time)

For Time:

10 Rounds

12 Deadlift

9 Hang Power Clean

6 Push Jerks

Barbell: (Rx 115/75, S 95/65)
Goal: 13:00-18:00

Score: Time

Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It

Secondary Objective: Have small quick breaks throughout

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2 Sets, For Quality

1:00 Machine Choice

5/5 Worlds Greatest Stretch

20-30 sec Prayer Stretch

10 Scapular Pull-Ups, Slow and Controlled

into…

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

Start with an empty barbell for the first round, can increase loads on rounds 1 and 2

Snatch (Take 15:00 to Establish a 1RM Snatch)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Adaptation (4 Rounds for reps)

4 Sets

2:00 AMRAP, 1:00 Rest

2 Rope Climbs 15ft

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: (Rx135/95, S 115/75)
Goal: 12-15 Reps / Set

Score = Reps

Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00

Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Breathing on all-fours

Down Dog Toe Taps

Supine Straight Leg Swings

Glute Bridges

Wall-Assisted Hip Airplanes

Bird Dogs

Single Leg Hinge to Knee Drive

A: Deadlift (Every 2:00 for 5 sets)

Every 2:00 for 5 Sets

5 Deadlifts

*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)

*Record weight in Wodify

B: Metcon: 12 Min EMOM (12 Rounds for reps)

12 Min EMOM (4 Rounds) :

45sec Cals on Machine

20sec Single-Leg Wt Hip Thrusts (ea side)

30-45sec Stand-to-Sit Eccentric Rope Climbs

Cooldown (No Measure)

Adductor Rockbacks

Single-Leg Forward Fold

Happy Baby Downtrain Breathing

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

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Bench Press (Every 2:00 x 5 Sets
3 Reps @ 80%+
Building towards a heavy 3 for the day
)

Tabata Cindy (10 Rounds for reps)

10 Sets

:20 Max Strict Pull-Ups

:10 sec Rest

:20 Max Push-Ups

:10 sec Rest

:20 Max Air Squats

:10 sec Rest
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Goal: Complete 5-7 Pull-Ups, 10-12 Push-Ups, 10-15 Air Squats

Primary Objective: Consistency across all sets

Secondary Objective: Stay unbroken for the entire 20 seconds of each segment

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

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Warm-Up

400m Run

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For Quality

2 Sets

10 Deep Lunge Mountain Climbers

30 second Down Dog

10/10 Single Leg Glute Bridges

30 second Hollow Rock

30 second Wall Lean March

10 A-Skips

10 B-Skips

Hang Tight (Time)

For Time, With a Partner

400m Medball Run

60 Single Kettlebell Front Rack Tall Kneeling to Standing

60 Toe to Bar

400m Medball Run

40 Single Kettlebell Front Rack Tall Kneeling to Standing

40 Toe to Bar

400m Medball Run

20 Single Kettlebell Front Rack Tall Kneeling to Standing

20 Toe to Bar

Kettlebell: (Rx53/35, S 44/26)

Medball: (Rx 20/14, S 16/12)
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Goal: 15:00-20:00

Time Cap: 22:00

Primary Objective: Complete the workload evenly

Secondary Objective: Finish the Toe to Bar and Single Kettlebell Tall Kneeling to Standing in the same time domain on each set.

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

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Warm-Up

15 Bootstrap Squats + Block & Twist

15/15 Clamshell Plus

-then-

9:00 AMRAP

5 Muscle Clean and Press

3 Hang Muscle Snatch + 3 Hang Power Snatch

:10 Top of Ring Dip Support

:10 Dead Hang + 10 Scap Pull-Ups

The Partitioned Standard (Time)

For Time

30 Clean and Jerk

30 Ring Muscle-Up (A: 30 Pull-Ups + 30 Dips)

30 Snatch

Load: (Rx135/95, S 115/75)

*Partition as desired

Time Cap: 20:00
Goal: Complete in 9:00-12:00

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Breathing in Half-Kneeling

Cat-Cow

Child-s Pose + Lat/Tricep Stretch

Thoracic Rotations

Deep Lunge to Hamstring Stretch

Side-Lying Internal Hip Rotation

Bird Dogs

Bootstrap Squats

A: Front Squat (5 x 5 at RPE 8)

Every 2:00 for 5 Sets

5 Front Squats

*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)

*Record weight in Wodify

B: Metcon: 10-Min AMRAP (AMRAP - Rounds and Reps)

10-Min AMRAP :

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Shoulder to Overhead

Cooldown (No Measure)

Couch stretch

Pigeon stretch

Child's pose downtrain breathing

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

cat cow

thoracic rotation

superman

hollow rock

leg kickovers

arm circles

cossack squat

2x:

:30 shuttle run

:30 jumping jacks

Rope Climb

Work on rope climb and rope climb progressions

Front Squat (4x3 on the 2 min)

Build in weight

Tarzan - 12 min AMRAP (AMRAP - Rounds and Reps)

8 box handstand push ups or seated press

8 box jumps

1 rope climb

100 m run