Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM

Minute 1: Cardio Choice (Shuttle Runs / Row / Bike / Ski )

Minute 2: 5 Inchworm Push-Ups + 10 Hollow Rocks

Minute 3: 10 Ring Rows + 10 Russian Kettlebell Swings, Moderate Load

Minute 4: 5-7-9 Burpees to Target

B: Metcon (AMRAP - Reps)

"King Nate"

20:00 minute AMRAP, With a Partner

3 Ring Muscle-Ups (A:3 pull ups + 3 dips)

6 Handstand Push-Ups

9 Deadlifts (Rx 225/155, S 165/125)

Ideally this is done by alternating Full rounds with partner

Score = Rounds + Reps

Primary Objective: Complete 14+ Rounds with you and your partner combined (7 Rounds / Partner)

Secondary Objective: Unbroken movements performed seamlessly

Stimulus: Gymnastics Stamina / Transitions / 1:1 Work to Rest

RPE: 7/10

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 - 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

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

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