July 19, 2024 - No Comments! Uniquely Abled Fitness – Fri, Jul 19 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Uniquely Abled Fitness Warm-up (No Measure) Row/Burpee game Hang Snatch (5x3 Build in weight) Let's Get Ready to Rumble! (AMRAP - Rounds and Reps) 250 meter run buy in AMRAP 100 meter single arm farmer's carry 20 jumprope 20 single arm thrusters Weighted Sit-ups (50 weighted sit-ups)
July 18, 2024 - No Comments! Functional Fitness – Thu, Jul 18 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 (No Measure) For Quality 2 Rounds 30 second Elevated Prayer Stretch 30 second Extended Reverse Plank Bridge - 3 Rounds 30 seconds Jump Rope 10/10 Single Arm Dumbbell Deadlift 6 Inchworm Push-Ups 20-30 second Wall Supported Handstand Hold Push Press (Every 2:00 x 4 Sets 4 Reps @ 75%+) The focus here will be to work from 75% to around 85% for 4 reps today. This should not be a 4RM, but rather a challenging technical 4 reps today. This is Madness (4 Rounds for time) Every 3:00 x 4 Sets 4 Wall Walk 12 Alternating Dumbbell Snatch 48 Double Unders (A: 96 singles) Dumbbell: (Rx70/50, S 60/40) Goal: Complete each set in under 2:30 Stimulus: Muscular Stamina / Shoulder Interference / Density RPE: 8/10 Primary Objective: Complete each working set AFAP Secondary Objective: Maintain even splits across all sets
July 18, 2024 - No Comments! Legends – Thu, Jul 18 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Legends Metcon (No Measure) Partner training 10 Barbell bent over rows 10/10 DB single arm rows 10 Red banded face pulls **** 10 KB swings 10 KB sumo high pull 100m KB farmers carry
July 18, 2024 - No Comments! HGX-FIT – Thu, Jul 18 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 5 Supersets 10 BB bent over rows 10/10 DB bent over rows 5 Supersets 12 Green/black band seated lat pulls 12 Red band face pulls ***** 12min EMOM BB Reverse curls DB Hammer curls (back against the wall) BB Drag curls
July 17, 2024 - No Comments! Functional Fitness – Wed, Jul 17 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) 2 Sets, For Quality 1:00 Cardio Choice 5 Inchworm Push-Ups 10 Alternating Samson Lunges 10 Bar Kip Swings 5 Strict Knee Raises Into.. 2 Sets, For Quality Speed + Power 10/10 Single Leg Medicine Ball Rotational Toss 20 Parallel Rotational Medball Throw Drill 10 Skater Hop and Stick Squat Clean (10:00 EMOM Sets 1-5: 2 Reps @ 70-80% Sets 6-10: 1 Rep @ 83%+) Earth and Water (3 Rounds for reps) 15:00 EMOM Min 1: Max Calories Min 2: 15 Toe to Bar-- Goal: Male = 125 +Calories / Female = 100+ Calories Stimulus: Midline Conditioning / Rowing + Toe to Bar Form RPE: 9/10 Primary Objective: Complete all Toe to Bar Sets Secondary Objective: Maintain 16/13+ Cals
July 16, 2024 - No Comments! HGX-FIT – Tue, Jul 16 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Bench press: 15-18min to build to a heavy 1rep 5-5-4-4-3-3-2-2-1-1 Suggested percentages (75-78, 79-82, 83-85, 86-89, 90-93) Immediately into.. 5 sets 8 DB pullovers 8 DBs close grip press *** 3 sets 10 DBs Skull crushers 10 DBs Tate press 10 Hindu push-ups *** Multiple sets 20/20 Tall kneeling KB around the world
July 16, 2024 - No Comments! Functional Fitness – Tue, Jul 16 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) 3 Sets, for Quality 10/7 Calorie Echo Bike, Building to Pace 10m Quadruped Crawl Slow Deliberate 6/6 Kettlebell Windmills 8/8 Side Lying Dumbbell External Rotation 30X0 :30 Extended Reverse Plank Bridge then.... :60/:60 Shoulder Cars Accessories (Checkmark) For Quality: 5 Supersets :15 Chin Over Bar Hold, Add Weight If Able 8 Pendlay Rows -rest 1:00- :15 Bottom of Ring Push Up Hold 12 Ring Push Ups -rest 1:00- Never Retreat, Never Surrender (AMRAP - Rounds and Reps) For Rounds + Reps 4 Sets 4:00 On/2:00 Off 6 Strict Handstand Push Ups 8 Sumo Deadlift High Pull 14/10 Cal Row or Ski or 10/7 Cal Bike *Pick up where you left off each interval. Barbell: (Rx 95/65, S 75/55) Goal: 10+ Rounds Score = Total Rounds + Reps Stimulus: Upper Push + Pull / Quad Stamina RPE: 7/10 Primary Objective: Maintain a pace of around 1:30 / round. This will mean that we should complete 2+ rounds during each 4:00 segment Secondary Objective: Maintain unbroken sets on the Sumo Deadlift High Pull + Strict Handstand Push-Ups
July 16, 2024 - No Comments! Legends – Tue, Jul 16 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Legends Metcon (No Measure) Partner training 20 Box step ups 100m Farmers carry (high/low) ***** 10 Ring rows 10 Ring push-ups 10 DBs Hammer curls ***** Together : 20/20 Halos 20/20 banded paloff press
July 15, 2024 - No Comments! Functional Fitness – Mon, Jul 15 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) 2:00 Cardio Choice - 2 Sets, For Quality 40 second Dead-Hang or 20/20 Single Arm Hang :30/:30 Kettlebell Hip Shift 1:00 Alternating 90-90 Hip Switch :30/:30 Kettlebell Weighted Ankle Mobility - 2 Sets, For Quality 8/8 Pistol Box Step-Down 10 Goblet Cossack Squat 20 second Glute Bridges 10 Ring Rows Front Squat (Take 15:00 minutes to Complete 1 Rep @ 92% 3 Reps @ 88% 3 Reps @ 84% 5 Reps @ 80%) What Is Your Profession? (Time) For Time: 6 Rounds 10 Burpee Pull-Ups 20 Squats*** *Rounds 1/4 = Air Squats *Rounds 2/5 = Wall Balls *Rounds 3/6 = Pistols Wallball: (Rx 20/14, S 16/12)to 10/9ft-- Goal: 11:00-15:00 Time Cap: 16:00 Stimulus: Squat Stamina and Cadence RPE: 8/10 Primary Objective: Complete the workout in under the time cap Secondary Objective: Maintain Unbroken on all Squat Movements
July 15, 2024 - No Comments! Mom’s Strength Conditioning – Mon, Jul 15 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Mom's Strength Conditioning View Public Whiteboard Warm-up (No Measure) Breathing on all-fours Cat-Cow Scap Push-Ups Bear Plank w/ball squeeze 90/90 Hip Shifts Bootstrap Squats Band Pull Aparts A: 3 Sets (Weight) 3 Sets: 6-8 Single Leg RDLs (ea side) 8-10 Banded Hip Thrusts ~Rest as needed b/w sets~ *Record RDL weight. Add band used in notes. B: 3 Sets (3 Rounds for reps) 3 Sets: 8-10 Incline/Banded Push-Ups 8-10 Inverted Rows (1-2sec pause at top) *Record reps completed and add variation used in notes. C: AMRAP (AMRAP - Rounds and Reps) 16 Alt DB Hang Snatch 20-30sec Copenhagen Plank (ea side) Cooldown (No Measure) Single leg forward fold Adductor rockbacks Child's pose downtrain breathing
