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 - 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)

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

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:

20 Line Hops (Forward and Back)

10m A Skips + 10m B Skips

10 Hip 90/90 Rotations

:20/20 Second Copenhagen Hold

:20/20 Second Single Leg Glute Bridge Hold

10 Alternating Box Step-Ups

Earn These Shields (Time)

For Time:

1600m Run (A: 110/80 Cal Bike)

40 Dual Dumbbell Box Step Overs

800m Run (A: 54/44 Cal Bike)

20 Dual Dumbbell Box Step Overs

Dumbbells: 2x(Rx35/25, S 20/10)

Box: (Rx24/20, S 20/16″)
--

Goal: 17:00-21:00

Time Cap: 25:00

Primary Objective: Complete each run at or below 5k Pace

Secondary Objective: Complete the Dumbbell Box Step-Overs at a cadence of faster than 20 reps / minute

PRVN Reset (Checkmark)

12:00 AMRAP

12 Bird Dogs from Crawling

:30 Saddle Pose

6/6 Side Lying Thoracic Rotation

:30 Puppy Dog Stretch

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

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

Primary Objective: Complete each working set AFAP

Secondary Objective: Maintain even splits across all sets

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