Workout of the day

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

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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

2 Rounds:

Side-Lying Internal Hip Rotation

Banded Deadbug

Bootstrap Squats

A: Front Squat (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: 10-Min AMRAP (AMRAP - Rounds and Reps)

10-Min AMRAP :

6-8 Ring Rows

10-12 Quadruped/Plank DB Pull-throughs

20-30sec Wall Sit

Cooldown (No Measure)

Couch stretch

Pigeon stretch

Child's 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

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Warm-up

:45 Elevated Prayer Stretch

15 Banded Pull Aparts

-then-

For Quality:

9:00 AMRAP

5 Inchworm Push-Ups

10 Cuban Press , Light Loading

5/5 Single Leg Plate Hops

5 Tall Jerks , Empty Bar

Split Jerk (Every 2:00 x 6 sets
For Load:
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 76%
Set 2: 1 Pause Split Jerk + 1 Split Jerk @ 81%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 86%
Set 4,5,6 : 1 Split Jerk @ 91%)

For the pause split jerk, hold the dip and catch for 1 second each.

On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

Amor Fati (Time)

DO NOT DROP THE DBS

For Time:

3 Rounds

100 Double Unders (A: 200 singles)

40-30-20 Alternating DB Snatch

20 Lateral Burpees over DB

DO NOT DROP THE DBS

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

Goal: 11-15 minutes

Time Cap: 17 minutes

Primary Objective: Maintain big sets on the Double Unders and Dumbbell Snatch

Secondary Objective: Complete the triplet in under 13 minutes

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)

Barbell only

8min: 12/12 reps - rest as needed

Lunge complex: Reverse lunge + forward lunge + curtsy lunge

8min: 20/20 reps - rest as needed

Reverse curls + strict shoulder to overhead

8min: 21/21 reps - rest as needed

“21” bicep curls + drag curls

8min: 15/15/15 reps - rest as needed

Ceiling crunch

Vups/Knee ups

Roll outs

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

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Warm-Up: (Checkmark)

2 Sets

:30/:30 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

-

2 Sets

:30 Jump Rope Practice

5 Bootstrap Squa t with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

Barbell Primer (Checkmark)

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

Hang Power Clean

5 Romanian Deadlifts

Fight in the Shade (Time)

For Time:

5 Sets

5 Power Cleans

10 Deadlifts

15 GHD Sit-Ups

10 Bar Facing Burpees

Rest 2:00 between sets

Barbell: (Rx 205/145, S 155/115)
Goal: 2:00-3:00 / Sets

Primary Objective: Power Clean proficiency of technique and efficiency on cadence

Secondary Objective: Unbroken Deadlifts and GHD Sit-Ups

Optional Accessories (Checkmark)

For Quality:

4 Rounds

15 GHD Hip Extensions

10/10 Rotational Medball Slams

1:00 High Plank, Add Load If Able

Hold the top of the final GHD hip extension for 15 seconds.

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

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Warm-Up (Checkmark)

Complete, For Quality

90-90 Seated Hip Rotations

20 Banded Face Pulls

-

3 Rounds

1:00 Machine Choice

10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups

10/10 Banded Monster Walks

5 Hang Muscle Snatch

5 Hang Power Snatch

10 Scapular Push-Ups

This is SPARTA! (AMRAP - Rounds and Reps)

For Reps: With a Partner

20:00 AMRAP

30 Pull-Ups

20 Dumbbell Bench Press

10 Power Snatch

Dumbbells (Bench Press): (Rx50/35, S 40/25)

Barbell (Power Snatch): (Rx155/105, S 125/85)
Goal: 6+ Rounds

Score: Rounds & Reps

Strategy / Notes

Functional pump to begin the weekend. Managing transitions and breaks with your partner between movements will be key to how well you are able to maintain big sets and rack up as many reps as possible. The focus here is to keep the big sets on pull-ups bench press with the goal of hitting quick singles on the Power Snatch with the idea of hitting a quick 5 for each partner, but this can be done as alternating single reps.

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

Thoracic Rotations

Alt Active Pigeon

Deadbugs

Glute Bridges

Face Pulls

A: 3 Sets (Weight)

3 Sets:

6-8 Bulgarian Split Squats (ea side)

20-30sec Banded Side Step (ea side)

~Rest as needed b/w sets~

*Record BSS weight. Add band used in notes.

B: 3 Sets (2 Rounds for weight)

3 Sets:

6-8 DB Z Press

8-10 DB Bent Over Rows

*Record DB wt for Z Press in “Round 1” and Rows in “Round 2”

C: Tabata (8 rounds x 20sec on 10sec off) (8 Rounds for reps)

Tabata (8 Rounds of 20sec on 10sec off - 4 rounds each movement):

Thrusters

Russian Twists

Cooldown (No Measure)

Pigeon stretch

Open book stretch

Child's pose downtrain breathing