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 - 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

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

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)

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

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

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 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

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)

2:00 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

Primary Objective: Complete the workout in under the time cap

Secondary Objective: Maintain Unbroken on all Squat Movements

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 (floor) strict shoulder press

EMOM 10min

5-5-4-4-3-3-2-2-1-1

*****

Buy-in, 40 DBs Curtsy lunge

20L/20R SA DB hang power cleans (50/35)

20L/20R SA DB shoulder to overhead

40 DBs Deadlits

Cash out 250M farmers carry