Workout of the day

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

30 second Ski Erg or Row

5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch

5/5 Crossover Step-Up , 20-24’’ Box

10 Scapular Pull-Ups

10-15 second Chest to Rings Hold

B: Gymnastic Skills (Chest to bar and pistol progressions)

C: Metcon (Time)

"Long Winded"

For Time

20 Burpee Box Jump Overs (Rx24/20, S 20/16″)

25 Chest to Bar Pull-Ups

30 Pistols (A: Shrimp Squat , Box Sq)

40/32 Cal Row or Ski 35/26 Cal bike

30 Pistols

25 Chest to Bar Pull-Ups

20 Burpee Box Jump Overs

Time Domain: 15:00-20:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Finish strong by completing the second half of the workout faster than the first half. (negative split )

Secondary Objective: Maintain sets or 4-6 reps at a time on the pistol squats. These can be done alternating or as 4-5 on the right, then 4-5 on the left. Please keep even distribution leg to leg.

Stimulus: Gymnastics Conditioning / Skill + Stamina Development

D: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

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

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)

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

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