Workout of the day

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 rounds

50 Air squats

40 Reverse lunges

30 Box jumps (24/20")

200M run

****

Finisher

4 sets

15 DBs lateral delt raises

12 Dbs hammer curl to shoulder press

Max push-ups (minimum 10)

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Practice rowing

Bench Press

Review bench technique

"Crew" (9 Rounds for reps)

9 minute EMOM

Minute 1: Row

Minute 2: Air squats

Minute 3: Sit-ups

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 - 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

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

****

Paloff press - red band