Workout of the day

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP - Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

B: CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP - Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 95lb

M: 135lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 55+) click here
INTERMEDIATE

C: CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP - Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts

50 single-unders

F: 95lb

M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here
SCALED

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

10 Pendlay rows

10/10 Renegade rows

***

5 sets

10 Yates rows

“21”

***

5 sets

10 Bent over rows

10 Reverse curls

10/10 Hammer curls

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 second Jump Rope Practice

:15 second Active Hang + :15 second Passive Hang

8 Alternating Box Step-Ups

6 (Inchworm Push-Up + 2 Down Dog Toe Taps )

B: Gymnastic Skills (Bar Pull-Over + Skin the Cat Skills and Drills
Bar Pull-Overs
Tuck Front Lever
Inverted Deadlifts
Low Ring Skin the Cat Progression )

C: Metcon (No Measure)

"Unexpected Consequences"

16:00 minute EMOM

minute 1: 1-3 Bar Pull-Overs

minute 2: 8-12 Dual DB Box Step-Overs (Rx24/20, S 20/16″), (Rx50/35, S 40/25)

minute 3: :30 second Wall Facing Handstand Hold

minute 4: 50 Double Unders (A: 100 singles)

Primary Objective: Complete each movement within the minute

Secondary Objective: Complete each set of Bar Pull-Overs unbroken

Stimulus: Gymnastics High Skill / Midline Conditioning

RPE: 7/10

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

15min

Partner 1: 15 Box step ups and 15 weighted box squats

Partner 2: KB sumo deadlift

****

10min

Partner 1: 100M walk

Partner 2: Knee tucks

****

Paloff press - red band

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, Increasing Intensity

200m Run

10/10 Pendulum Lunges

10 Dual Dumbbell Push Press, light loads (just patterning)

200/170m Row

B: Weight lifting (Weight)

Strict Press + Push Press

Every 2:30, 4 Sets

3+5 @ 75%+ of Strict Press

C: Metcon (Time)

"Brick"

5 Rounds for Time:

200m Run (A: 14/11 Cal Bike)

250/215m Row or Ski

30 Air Squats

Time Domain: 11:00-15:00 minutes

Time Cap: 17 Minutes

Primary Objective: Achieve best overall time

Secondary Objective: Descending splits per round / increasing pace

Stimulus: Aerobic Capacity / Muscular Stamina

HomeGrown AthletX - HGX-FIT

Bench Press (Percentages from 1RM
1x5 at 75%
1x5 at 77%
1x4 at 80%
1x4 at 82%
1x3 at 85%
1x3 at 87+% )

Metcon (No Measure)

3 sets

10 BB close grip bench press

10 DBs standing flys

***

3 sets

10 DBs skull crushers

10 DBs tate press

***

4 sets

20 DBs curtsy lunge

10 DB goblet squats

***

Time remaining: Core