Workout of the day

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

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

Side-Lying Internal Hip Rotation

Bird Dogs

Bootstrap Squats

A: Front Squat (5 x 5 at RPE 8)

Every 2:00 for 5 Sets

5 Front Squats

*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)

*Record weight in Wodify

B: Metcon: 10-Min AMRAP (AMRAP - Rounds and Reps)

10-Min AMRAP :

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Shoulder to Overhead

Cooldown (No Measure)

Couch stretch

Pigeon stretch

Child's pose downtrain breathing

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

cat cow

thoracic rotation

superman

hollow rock

leg kickovers

arm circles

cossack squat

2x:

:30 shuttle run

:30 jumping jacks

Rope Climb

Work on rope climb and rope climb progressions

Front Squat (4x3 on the 2 min)

Build in weight

Tarzan - 12 min AMRAP (AMRAP - Rounds and Reps)

8 box handstand push ups or seated press

8 box jumps

1 rope climb

100 m run

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 - 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 - 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