Workout of the day

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

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A: Pendlay Row (Every :90sec for 8 sets
8 Pendlay rows at 80% of 1RM
10/10 DB bent over rows (50/35))

Metcon (No Measure)

AMRAP 15

12 DBs Renegade rows

15 Barbell weighted reverse curls

12 DBs Gorilla rows

“21” weighted

12 Toes to bar

*****

EMOM10

Min1. Plank (up/up/down/down)

Min2. Side plank pulse (right)

Min3. Side plank pulse (left)

Min4. Slider right arm (slide out - T position)

Min5. Slider left arm (slide out - T position)

Min6. Slider right hand (rotation to hip)

Min7. Slider left hand (rotation to hip)

Min8. Slider right foot (rotation to hand)

Min9. Slider left foot (rotation to hand)

Min10. Hollow hold

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

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

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

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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

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