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 - 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 - 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

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 - Functional Fitness

View Public Whiteboard

Warm-Up (Checkmark)

2 Sets, For Quality

1:00 Cardio Choice

5 Inchworm Push-Ups

10 Alternating Samson Lunges

10 Bar Kip Swings

5 Strict Knee Raises

Into..

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Skater Hop and Stick

Squat Clean (10:00 EMOM
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)

Earth and Water (3 Rounds for reps)

15:00 EMOM

Min 1: Max Calories

Min 2: 15 Toe to Bar
--

Goal: Male = 125 +Calories / Female = 100+ Calories

Primary Objective: Complete all Toe to Bar Sets

Secondary Objective: Maintain 16/13+ Cals

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

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 - 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