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

5/5 World's Greatest Stretch

:30/:30 Couch Stretch

-then-

For Quality:

9:00 EMOM

Minute 1 - :45 Machine, Building Effort

Minute 2 - 5 Inchworm Push-Ups + 8-10 Banded Face Pulls

Minute 3 - 12 Cossack Squats

Front Squat (Every 2:30 x 6 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+)

Hope and Prayer (Time)

For Time

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

Wall Ball: (Rx 20/14, S 16/12)

Burpees to Target: Out of Reach

Time Cap: 15:00

Adjusted Option :20-40-20-40-20
--

Goal: 11:00-15:00

Primary Objective: Complete each movement in as close to 2:30 as possible. This would keep us in the time domain of around 12-13 minutes

Secondary Objective: Complete the Wall Balls in 3 Sets or less

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

100M Farmers carry (high/low)

10/10 Single leg box/plate step downs

***

10 Ring rows

10 DBs Hammer curls

10 Ring push-ups

10 DBs Zottman curls

***

15/15 Halos

15/15 Paloff press

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

EMOM

Row/Ski/Bike

Barbell row (from the rig)

Row/Ski/Bike

Barbell supinated row

Row/Ski/Bike

Barbell strict press

****

25/25 Plate halos

50 Plate russian twists

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

10 Inch Worms + Elbow to Instep

20 Glute Bridges (1sec Pause @ the Top)

-then-

12:00 EMOM

Minute 1 - :40 Plate Hop Series

Minute 2 - 12 Alternating Dumbbell Deadlift

Minute 3 - :40 Banded Monster Walks

Pumba (AMRAP - Rounds and Reps)

24:00 AMRAP

16/13 Cal Row or Ski or 12/9 Cal Bike

18 Dual DB Sumo Deadlift

16/13 Cal Row or Ski or 12/9 Cal Bike

18 DB Renegade Rows

12 Box Jump Overs

Box Height (Rx24/20, S 20/16″)

Dumbbells: (Rx50/35, S 40/25)
--

Goal: 7+ Rounds

Primary Objective: Complete Each Machine in under 45 seconds

Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less

PRVN Recovery #3 (Checkmark)

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

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

3 Rounds

200m Run

50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk

5 Wall Slides

5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skills: Freestanding Handstand Hold (AMRAP - Reps)

5:00 AMRAP

-Freestanding Handstand Hold

Score = Time

or

Score = Reps (1sec = 1 Rep)

Scale: Wall Facing Handstand Hold

Midline Run (5 Rounds for time)

Every 3:00 x 5 Sets

15 GHD Sit-Ups (A: Ab mat sit ups)

200m Run (A: 14/11 Cal Bike)

25ft Handstand Walk* (A:2-3-4-5- 6 Wall Walks)

*Increase Handstand Walk by 5ft (5ft) Each Set.
--

Goal: Complete each set @ 2:00-2:30/set

Primary Objective: Complete each set within the 3:00 time frame

Secondary Objective: Increase pace across all sets

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Legends

Metcon (No Measure)

Strength training: 15-20min

10 Yates rows (adding weight)

15 Banded face pulls

***

Partner training: split with reps with your partner

100 KB swings

After completion: 500M walk

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Deload week

21-19-17-15-13

DB Deadlift (60/40)

DB Floor press

***

5 sets

15 Bench reverse snow angels (small plates)

Letters (Y, T, W) 15 reps each letter

***

Core

Metcon (No Measure)

Deload week

21-19-17-15-13

DB Deadlift (60/40)

DB Floor press

***

5 sets

15 Bench reverse snow angels (small plates)

Letters (Y, T, W) 15 reps each letter

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

:45/:45 Banded Front Rack Stretch

15/15 Banded Archer From Squat

-then-

For Quality:

3 Rounds

:30 Jump Rope

4 Tall Muscle Cleans

4 Front Squats

4 Tall Cleans

2 Push Press + 2 Push Jerk + 2 Split Jerk

6/6 Single Arm Ring Rows

Clean and Jerk (Take 15 minutes to Establish a 1RM)

*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

Eleven (AMRAP - Rounds and Reps)

11:00 AMRAP

5 Strict Pull-Ups

9 Goblet Squats

35 Double Unders (A: 70 singles)

Load: (Rx70/50, S 60/40)
---

Goal: 8+ Rounds

Primary Objective: Unbroken Strict Pull-Ups and Goblet Squats

Secondary Objective: Consistent pace across all sets

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Breathing in Side-Sitting w/Crossbody Reach

Scap Push-Ups

Thoracic Rotations

Band Pull Aparts

Y's off Wall

Wall Deadbugs

Scap Pull-Ups off BB

A: Shoulder Press (Every 2:00 for 6 Sets)

Every 2:00 for 6 Sets

Set 1: 5 reps

Set 2: 4 reps

Set 3: 3 reps

Set 4: 5 reps (at same weight as Set 2)

Set 5: 4 reps (at same weight as Set 3)

Set 6: 3 reps (at more weight than Set 3)

*Final set should be at a 9 RPE. Record heaviest set of 3 in Wodify

B: Metcon: 3 Rounds (AMRAP - Rounds and Reps)

3 Rounds :

8-10 Contralateral Step-Ups (ea side)

8-10 Inverted Rows

50m Suitcase Carry (ea side)

Cooldown (No Measure)

Banded Shoulder Stretch

Open Book Stretch

Puppy Pose Downtrain Breathing

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (Checkmark)

For Quality

10:00 AMRAP

5 Push-Ups @ 31x1 Tempo

10 Bradford Press with Lockout

:20 Dead-Bug Alternating Heel Taps

:20 Bird-Dogs From Crawling

Socratic Dialogues (5 Rounds for weight)

Every 4:00 x 5 Sets

7 Z-Press

9 Hollow Body Dumbbell Floor Press

100ft (30m) Sandbag Carry

Score = Total Load Per Round

Suggested loads:

Z-Press @ 55-65% Strict Press

Hollow Body Floor Press @ 50/35lb, 22.5/15kg

Sandbag @ 150/100lb, 68/45kg
--

Stimulus: Strength Endurance / Stability / Shoulders

RPE: 6/10

Primary Objective: Quality Positions

Secondary Objective: Maximal Loading for the rep ranges

Optional Accessories (Possible to do in Class) (Checkmark)

For Quality

3-4 Sets

:20-:30 Tall Kneeling Dual Kettlebell Overhead Hold

8-10 Ring Body Saws

10/10 Pallof Press + 10 sec Hold on Final Rep