25Jul
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
Warm-Up (Checkmark)
2:00 Row
:30 Extended Reverse Plank Bridge
:30 Puppy Dog Pose
--
For Quality
2 Sets
8 Inchworm to Hollow Hold (1sec)
20 Bear Plank Shoulder Taps
10 Alternating Step-Ups
5 Step-Down Box Jumps
Handstand Walk (5 Rounds for distance)
For Distance
5 Sets
:30 second Max Distance
1:30 Rest
Scaling:
Level 2: Wall Facing Shoulder Taps
Level 1: Box Pike Handstand Hold
Enchiridion (AMRAP - Rounds and Reps)
12:00 AMRAP
10 American Kettlebell Swings
8 Box Jumps
2 Wall Walk 'Complex'
*You will perform 2 strict handstand push ups at the top of each wall walk.
Kettlebell: (Rx53/35, S 44/26)
Box: (Rx30/24, S 24/20″)
Score = Rounds + Reps
--
Goal: 5-7 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Steady Rounds Across
Secondary Objective: Mitigate Shoulder Fatigue
25Jul
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)
Seated shoulder press: 80-85%
6x4 (build for a heavy 4rep)
Immediately into
4x8 Seated DBs Arnold press
b/t each set standing rear delt raises for 12 reps
***
5 rounds
10 DBs heavy shrugs
10 BB Pendlay rows
10 BB Yates rows
**weight is the same for Pendlay and Yates rows
24Jul
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
Warm-Up (Checkmark)
:45/:45 Couch Stretch
12/12 Bird Dogs from Crawling
-then-
For Quality:
6:00 AMRAP
:30 sec Wall Lean March
10 Deep Lunge Mountain Climbers
10m/10m A-Skips + B-Skips
Memento mori (3 Rounds for time)
Every 12:00 minutes, 3 sets, Complete the following:
1000m Run (A: 68/55 Cal Bike)
Set 1: 50/40 Cal Row
Set 2: 40/32 Cal Ski Erg (A:200 DU)
Set 3: 30/22 Cal Bike
Primary Objective: Hit each run sub 5:15
Secondary Objective: Best output on the machine
Stimulus: Lactate Threshold
RPE: 8-8.5/10
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
23Jul
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
Warm-Up (Checkmark)
20 Seated 90-90 Rotations
-then-
For Quality:
3 Rounds
1:00 Cardio Choice
10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups
10/10 Banded Monster Walks
10 Bootstrap Squats
Meditations (5 Rounds for weight)
For Load:
20:00 EMOM
Minute 1 - *Back Squats
Minute 2 - 6-8 L-Sit Pull-Ups
Minute 3 - 6/6 Contralateral Front Rack Step-Ups
Minute 4 - Rest
Box Height: (Rx24/20, S 20/16″)
DB Load: (Rx50/35, S 40/25)
Back Squat
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 65%
Set 3: 8 Reps @ 70%
Set 4: 6 Reps @ 75%
Set 5: 4 Reps @ 80%
--
Stimulus: Absolute Strength + Strength Endurance
RPE: 6/10
Primary Objective: Hit the working percentages on the Back Squat
Secondary Objective: L-Sit Pull-Ups for unbroken reps in the range of 6-8.
Optional Accessories (Checkmark)
4 Sets, For Quality
:15-20 Extended GHD Supine Hold
10-15 GHD Medball Reverse Hypers
23Jul
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)
15min to build to a new 1RM
Immediately into..
4 sets
8 BB Close grip press
8 DB Floor press
8 DB Tate press
****
4 sets
10 DB crush grip bicep curl
10 DB crush grip tricep skull crushers
10 Diamond push-ups
10 DBs Kick backs
****
4 sets
20/20 Plate halos
20 Vups
23Jul
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
12 Barbell Yates rows (from the rig)
12/12 DB Bent over rows
….
12 Halos
15/15 Paloff press
250m weighted walk