Workout of the day

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Back: 10min

10/10 DB bent over rows

10/10 Red band SA lat pulls

10 Red band lat pulls

****

Shoulders: 10min

10/10 DB Arnold press

10/10 DB high pull

15 reps each letter “Y,T,W”

****

Arms: 10min

10/10 DB hammer curls

15 Red band tricep ext.

10 Wall push-ups

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3:00 minutes Cardio Choice

into..

2 Rounds

10 Cossack Squats

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

“Barbell Complex”

5 Tall Muscle Cleans

5 Strict Press

5 Barbell Good Mornings

5 Barbell Jumping Squats

B: Metcon (AMRAP - Rounds)

"Red Dragon"

Part A)

8:00 minute AMRAP

AMRAP Rounds of "The Chief"

3 Power Clean (Rx135/95, S 115/75)

6 Push-Ups

9 Air Squats

Every Minute on the Minute Starting @ 0:00

Complete 5 Lateral Burpees over the Bar

Score = Rounds

Rest 2:00 minutes then Complete

Primary Objective: Complete 10+ Rounds of the Chief

Secondary Objective: Finish each set of burpees in 20 seconds or less

Stimulus: Barbell Cycling / Power Output / Anaerobic Threshold

B1: Power Clean (“Red Dragon”
( Part B)
From 10:00-18:00 minutes (8:00 minutes)
For Time:
5 Power Clean @ 70%
5 Power Clean @ 75%
3 Power Clean @ 80%
3 Power Clean @ 85%
1 Power Clean @ 90%
*Record heavy 1rep)

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - HGX-FIT

Super Bowl 58 - GO NINERS! (No Measure)

AMRAP 49min of pure offense

13 Cal (your choice), Brock Purdy

19 DB Floor or bench press. Deebo Samuel

11/11 DB bent over rows, Brandon Aiyuk

23 KB swings, Christian McCaffrey

85 Abmat sit-ups, George Kittle

71 Seconds rest, Trent Williams

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

2:00 minutes Cardio Choice

10 PVC Pipe Passthrough

30 second PVC Pipe Prayer Strength

10 Box Step-Overs

5 Step- Down Box Jumps

into..

CrossFit Tic-Tac-Toe

B: Weightlifting Complex (Every 90 seconds, 6 Sets
3 Hang Muscle Snatch + 3 Tng Power Snatch
+
3 Lateral Box Jump Overs 24/20’’

Start at 40% of your Power Snatch and build loads on the Hang Muscle Snatch + TnG Power Snatch to a moderate heavy load today over t6 sets)

C: Metcon (Time)

"Rabbit Run"

3 Rounds for Time, In teams of 3 as a waterfall

500m Run

25 Power Snatch (Rx 75/55, S 65/45)

25 Box Jump Overs (Rx24/20, S 20/16″)

Time Domain: 20:00-25:00 minutes

Time Cap: 30:00

Primary Objective: Minimize rest periods by keeping in front of your partners looking to chase you down.

Secondary Objective: Keep each round of Handstand Walk done unbroken.

Stimulus: Grip / Forearm Stamina / Team Workout and Communication

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes : For Quality

30 second Goblet Squat Ankle Mobility

10 Goblet Cossack Squats

10 Russian Kettlebell Swings

5/5 Single Arm Kettlebell Thruster

5 Burpee Squat Jump

B1: Front Squat (Every 2:00 x 4 Rounds
3 Front Squats,
Starting @ 75% and building to a heavy triple for the day.
*Record heaviest 3rep
-Directly Into- )

B2: Back Squat (Every 2:00 x 4 Rounds
Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple
Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple
Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple
Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple
)

C: Metcon (Time)

"Fancy Fran"

For Time:

15-12-9-6-3

DB Burpee Clusters (Rx50/35, S 40/25)

Strict Pull-Ups

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Finish in the fastest overall time

Secondary Objective: Maintain sets of 3+ on all sets of Strict Pull-Ups

RPE: 7/10

Stimulus: Upper Body Muscular Stamina / Push + Pull

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

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 10

5 reps - Pendlay rows

Build every 2 rounds

****

3 sets

10 DB SA bent over rows

10 Plate Lu raises

10 DB rear delt raises