Workout of the day

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

10 Ring rows

10 Ring push-ups

10/10 DB Hammer curls

100M Farmers carry (high/low)

***

10 BB shoulder press

10/10 DB Arnold press

Letters (Y, T and W) 12 reps each

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

6 x 5 at 65-70%

B: Metcon (No Measure)

4 Sets

8 DB pullovers (70/50)

8/8 DB SA floor press

8/8 DB SA barrel press

***

3 sets

8 DBs skull crushers

20 GHD/Vups

8 DBs kick backs

20 GHD/Vups

8 Diamond push-ups

20 GHD/Vups

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

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Warmup (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

Banded Hip Flexor March

Banded Side Step

A: 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: 3 Sets (Weight)

B1. 10-12 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 10min (AMRAP - Rounds and Reps)

8 Air Squat

10 Pallof presses (ea side)

12 Toe-Assisted Pull Ups / Banded lat pull down

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon

Child's Pose

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

2:00 Cardio Choice

–

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Specific Prep

2 Sets

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Hang Power Clean

3 Push Press

3 Low Hang Power Clean + Push Jerk

8 Kip Swings

6 Strict Knee Raises

–

Add Loads to the Barbell

1-2 Sets

3 Touch and Go Clean and Jerks

3-5 Kipping Knees to Chest

3 Quick Single Clean and Jerks

3-5 Building to Working Option for Toes to Bar

Get to working loads and Go!

"A Storm is Coming" (Time)

For Time:

3 Rounds

18 Toes to Bar (A:Knee Raises)

15 Clean & Jerks

Barbell: (Rx135/95, S 115/75)
Goal: 9:00-15:00

Time Cap: 17:00

Primary Objective: Toes to Bar in 3-4 Sets

Secondary Objective : Steady Barbell Cadence

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Couplets: Back (Increase load per round)

Every :90sec for 9min

6-8 Pendlay rows

12 DBs Alt bent over rows

Rest 2min

Every :90sec for 9min

6-8 Bent over rows

12 DBs Alt Gorilla rows

Rest 2min

Every :90sec for 9min

6-8 Yates rows

12 DBs Alt Renegade rows

B: Metcon (No Measure)

Arms: Biceps

3 Supersets

8 BB bicep curls (weighted)

8 DBs hammer curls (Tempo: 3.1.3.1)

Rest 1min b/t sets

3 Supersets

8 BB reverse curls (weighted)

8 DBs hang bicep curls (Tempo: 3.1.3.1)

Rest 1min b/t sets

3 Supersets

8 BB drag curls (weighted)

8 DB seated preacher curls

B: Metcon (No Measure)

Remaining time:

150 Abmat sit-ups

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

500 row, ski or run

Everyone does birthday burpees for Zach!

2x:

10 light db push press

10 banded pull aparts

Bench Press (5x4
Build over sets
*Work with a partner and practice spotting)

On the 2.5 min or whatever makes sense 🙂

Happy Birthday Zach!!! (No Measure)

AMRAP 12-15 min

100 m plate overhead carry

10 air squats or squats to box (Dallas pull to stand or bench dips)

5/5 plate around the worlds/halos

100 m jog/wheel