Workout of the day

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

5:00 minutes Cardio Choice 

Into.. 

3 Sets, For Quality

5 Inchworm Push-Ups

10 Mountain Climber Lunges

15 Banded Good Mornings 

20/20 second Single Leg Glute Bridge Hold

30 second Echo Bike, increase pace on each set to build a good sweat

Warm-up (No Measure)

Specific Warm-Up and Primer

Complete at goal workout pace:

Rest 5:00 minutes, then begin 24.1

B: CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

B1: CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here
INTERMEDIATE

B2: CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here
SCALED

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

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

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Paloff press - red band

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

10 DB cyclist squats

20 DB cossack squats

20 DB curtsy squats

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5 sets

10/10 BB reverse lunges

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5 sets

20 BB rollouts

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Cardio Choice

10m/10m A-Skips + B-Skips

5/5 Running Wall Drill : Triplet Switch

10 Mountain Climber Lunge to Stretch

30 second Glute Bridge March

Metcon (3 Rounds for time)

"Cross Country"

Every 12:00 minutes, 3 Sets

500/425m Row or Ski

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

500/425m Row or Ski

Primary Objective: Complete each set in sub 9:00 minutes

Secondary Objective: Descending splits across all 3 sets

Stimulus: Lactate Threshold / Aerobic Capacity

RPE: 8/10

Mobility (No Measure)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

3 Sets, For Quality

10/10 Standing Pallof Press

20 Bear Plank Shoulder Taps

10 Medball Cleans

5 Hollow to Arch Rolls

Bench Press (Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%

Percentage is based on your 1-rep max Bench Press )

C: Metcon (Time)

"Griddle Cake"

For Time

21-15-9

Toe to Bar

Shoulder to Overhead (Rx135/95, S 115/75)

Wall Balls (Rx 20/14, S 16/12) 10/9ft

Time Domain: 7:00-11:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Achieve best overall time

Secondary Objective: Break three times or less on each movement per set.

Stimulus: Barbell Cycling / Midline Stamina

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training: Each section = 10min

DB farmers carry (high/low)

KB swings

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15/15 DB shoulder press

Ring rows

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15/15 DB bent over rows

DB hammer curls