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 - Functional Fitness

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Warm-Up (Checkmark)

Complete, For Quality

90-90 Seated Hip Rotations

20 Banded Face Pulls

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3 Rounds

1:00 Machine Choice

10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups

10/10 Banded Monster Walks

5 Hang Muscle Snatch

5 Hang Power Snatch

10 Scapular Push-Ups

This is SPARTA! (AMRAP - Rounds and Reps)

For Reps: With a Partner

20:00 AMRAP

30 Pull-Ups

20 Dumbbell Bench Press

10 Power Snatch

Dumbbells (Bench Press): (Rx50/35, S 40/25)

Barbell (Power Snatch): (Rx155/105, S 125/85)
Goal: 6+ Rounds

Score: Rounds & Reps

Strategy / Notes

Functional pump to begin the weekend. Managing transitions and breaks with your partner between movements will be key to how well you are able to maintain big sets and rack up as many reps as possible. The focus here is to keep the big sets on pull-ups bench press with the goal of hitting quick singles on the Power Snatch with the idea of hitting a quick 5 for each partner, but this can be done as alternating single reps.

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 - 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

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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 - 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

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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