Workout of the day

Announcements

Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Squat Thoracic Rotations

15 Banded Good Mornings

10 Medball Cleans

3 Banded Overspeed Jumps

B: Back Squat (Every 2:00 minutes, 9 Total Sets ( 3 Waves)
Set 1: 5 Reps @ 77-80-82%
Set 2: 3 Reps @ 80-82-85%
Set 3: 1 Rep @ 82-85-87%
Based on your 1-rep max Back Squat.
*follow the set percentages or increase by 5-10#. One set = 9 reps)

C: Metcon (AMRAP - Rounds and Reps)

"Full Tilt"

9:00 minute AMRAP

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

18 Wall Balls (Rx 20/14, S 16/12) 10/9ft

Primary Objective: Complete each movement unbroken

Secondary Objective: Complete 6+ Rounds

Stimulus: High Intensity Couplet / Muscular Stamina + Endurance

RPE: 8/10

*Our primary objective today is to pursue intensity by aiming for unbroken sets with swift transitions between movements. To achieve this, we need to adjust the loads to approximately 40-50% of our 1RM Deadlift. The key here is to maintain a pace faster than 90 seconds per round, which would equate to completing 6 or more rounds

Announcements

Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

HomeGrown AthletX - HGX-FIT

Unilateral training - 10min time cap for each section (No Measure)

5 sets

10/10 RDL

10/10 Single leg crossbody RDL

5 sets

10/10 Renegade rows

10/10 Bent over rows

4 sets

8/8 Glute bridge floor press

8/8 Standing crossbody flys

3 sets

8/8 Seated straight let Arnold press

8/8 Bottoms up seated shoulder press

8/8 Front delt raises

8/8 Rear delt raises

3 sets

10/10 Hammer curls

10/10 Zottman curls

10/10 Skull crushers

Announcements

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

Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute machine choice

:20 second Wall Supported Handstand Hold

10 Alternating Cossack Squats

25/25ft (8/8m) Overhead Plate Walk

Warm-up (No Measure)

“Rowing or Skiing Golf”

One partner will start on the machine, while one partner rests. At 3-2-1 go the athlete will proceed to row as fast as they can to 100m. At around the 80m mark perform one last pull and see if the meters are close 100m, If the athlete hits 100m, then the athlete will switch and continue until 200m. If the athlete is over or under 100m, both partners must perform the number of burpees over or under the 100m mark. This will continue until 1000m and time will be recorded upon completion.

B: Metcon (3 Rounds for reps)

"Dream Team"

3 Sets, for Max Reps

8:00 minute AMRAP with Partner

8 Wall Walk

24 Plate Ground to Overhead (Rx45/35, Rx25/15)

24m (80ft) Plate Overhead Walking Lunges

8 Rope Climbs

-Max Calories in Remaining Time

3:00 minute Rest between reps

Primary Objective:

Complete the prescribed work in 6:00 minutes or less to allow for 2+ minutes on the machine to finish off the AMRAP.

Secondary Objective:

Split the work evenly across all sets in order to create an even workload for each partner.

Stimulus: Upper body interference work and muscular stamina.

Announcements

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

Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

12/9 Calorie Row

5/5 Single Arm Dumbbell Hang Muscle Clean and Press

10 Banded Face Pulls

10 Hollow Rocks

10 Arch Rocks

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

B: Toes-To-Bar (Toe to Bar Technique and Efficiency
-Kip Swing, Hollow to Arch positions
-Strict Knee Raises to maximum height with active lat position
-Kipping Knee to Chest
-Alternating Toes to Target
-Kipping Toes to Target
-Alternating Toe to Bar
-TTB

)

C: Metcon (AMRAP - Rounds and Reps)

"CrossFit Open 18.1"

AMRAP 20

8 Toes to Bar

10 Single Arm DB Hang Clean & Jerks (Rx50/35, S 40/25)

14/12 Calorie Row (A: 10/8 cal Bike )

* Switch hands every 5 reps.

D: Accessories (Time permitting
5 Sets
10 V-Ups
10 Dual Dumbbell Bent Over Rows
10 Rower Pike Ups )

Announcements

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

Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 second row ski or Bike

(8/8m) 25/25ft Lateral Shuffle

5 Inchworm Push-Ups

10 Down Dog Alternating Toe Taps

10 Kettlebell Deadlifts

B: Metcon (No Measure)

"Lost in Translation"

40:00 minute EMOM , Alternating Movements

minute 1: 15/12 Cal Row or Ski or 11/8 Cal Bike

minute 2: 15 American Kettlebell Swings (Rx53/35, S 44/26)

minute 3: 6 Shuttle Runs 25/25ft

minute 4: 15/10 Push-Ups

Primary Objective: Practice perfect mechanics and look to complete the work as efficiently as possible. This means keeping the workout feeling aerobic and consistent.

Secondary Objective: Complete each movement in under 40 seconds

Stimulus: Aerobic Threshold / Muscular Stamina / Volume

RPE: 6/10

C: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Announcements

Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner:

AMRAP 15

12 KB swings + 12 KB high pull

Box step ups

****

EMOM 14

Rowing

10 Plate ground to overhead

****

3 Rounds: Letters “Y, T, W”