Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets or 8:00 minutes, for Quality

9/7 Calorie Echo Bike

6 Shuttle Runs (8/8m, 25/25ft)

6/6 SL Glute Bridge w/pause

15 second Stationary Banded Sprint

15/15 second Bent Knee Side Plank with Iso Leg Lift

B: Metcon (Time)

2 Sets or 8:00 minutes, for Quality "CrossFit Team Duathlon"

In Teams of 3

300 Cals Bike

5k Run

Time Cap: 40:00 minutes

Scaling the Bike based on team composition

M/M/M = 300 Calories

F/F/F = 210 Calories

M/M/F = 270 Calories

F/F/M = 240 Calories

C: Recovery (No Measure)

Time permitting

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2:00 minute Cardio Choice

Into..

3 Rounds

10 Scapular Pull-Ups

5/5 Single Arm Ring Row @ 30x1 Tempo

10 Banded Face Pulls

Into..

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set through

B: Gymnastic Skills (Bar MU and Chest to bar pull-ups)

C: Metcon (Time)

"Boss Fight"

3 Rounds:

15 Chest to Bar Pull-Ups

15 DB Thrusters (Rx50/35, S 40/25)

15 Burpees to Target

1:00 rest between rounds

-Directly into-

3 Rounds:

8 Bar Muscle-Ups

8 Dual DB Ground to Overhead

8 Box Jump Overs (Rx24/20, S 20/16″)

1:00 minute rest between rounds

Score: Total Time Including Rest

Time Domain: 16:00-20:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Complete each set of 3 rounds in under 10:00 minutes

Secondary Objective: Focus on a movement you have a particular challenge with and plan to hit that with intensity, intent and planning of breaks to keep the other movements flowing well.

Stimulus: Open Style Effort / High Intensity Triplet

Announcements

The Phoenix Workout 1/21 @ 12PM

Sign up for the HGX Open https://docs.google.com/document/d/1rij1U4KxBrt1vrI5ZBQgllbbGUE1fosKkWOHGEzL-ZY/edit

Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

EMOM 10

5 reps - Straight leg seated shoulder press

Build every 2 rounds

***

Every :90sec for 5 rounds (build each round)

10 BB shrugs

***

EMOM for 16min

Min1: BB static hold (205/175)

Min2: 100' heavy farmers carry

Min3: Dead hang from the rig

Min4: Rest

***

100 GHD or weighted sit-ups. Your choice on rep scheme

Announcements

The Phoenix Workout 1/21 @ 12PM

Sign up for the HGX Open https://docs.google.com/document/d/1rij1U4KxBrt1vrI5ZBQgllbbGUE1fosKkWOHGEzL-ZY/edit

Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

AMRAP 8min

10 KB RDL

10 KB swings

100M farmers carry

***Rest :90sec***

AMRAP 11min

8 KB RDL

8 KB swings

8 KB hang high pull

100M farmers carry

***Rest :90sec***

AMRAP 14min

6 KB RDL

6 KB swings

6 KB hang high pull

6/6 KB bent over rows

100M farmers carry

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

9/7 Calorie Row

6 /6 Half Kneeling KB Windmi ll

1 Wall Walk + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bench Press (Every 2:30 minutes, 5 Sets, Complete the following:

Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%

Percentages are based on your 1-rep max Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Rhythm and Rhyme"

8:00 minute AMRAP

15/12 Cal Row or Ski or 11/8 Cal Bike

3* Wall Walks

Increase Wall Walks by 1 Rep Each Round

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Tall Muscle Cleans

10/10 Staggered Stance Barbell Good Morning

3-5 + 1 Pogo Jump to Vertical Jump

B: Back Squat (

Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%

Percentages are based on your 1-rep max Back Squat )

C: Metcon (Time)

"Will & Grace"

For Time:

27-21-15-9

Deadlifts

Front Squats

Shoulder to Overhead

Barbell: (Rx 115/75, S 95/65)

Score: Total Time Including Rest

Goal Time Domain:

11:00-15:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Big sets on all movements. We are looking to complete each set with less than 3 breaks per round.

Secondary Objective: Fastest overall time.

Stimulus: Barbell Conditioning / Muscular Stamina