Workout of the day

Announcements

July 29th Rise Up workout to rescue kids from sex trafficking & sexual exploitation. Donate at https://crossfitour.com/rise-up-get-fit-save-kids/

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

15 DB's bench press (50/35)

100m Farmers carry

4 Rounds

8 DB pull overs (60/40)

8/8 DB SA bent over rows

4 Rounds

10 DB's standing front fly's

10 DB's hammer curls

4 Rounds

12 BB reverse curls

12 BB drag curls

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Weightlifitng complex (Weight)

Every 2:00 minutes , 5 Sets

Power Clean + Split Jerk + Front Squat + Split Jerk (5sec pause in catch)

Holding between 60-70%

C: Metcon (Time)

2 Rounds, For Time:

600m Run (A: 42/33 Cal Bike)

36 Wall Balls (Rx 20/14, S 16/12)

24 Toes to Bar (A: strict knee raise)

12 Alt Hang DB Clean and Jerk (Rx70/50, S 60/40)

Time Domain: 14:00-17:00 minutes

Time Cap: 20:00 minutes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

8 Inchworm Push-Ups

10 Alternating Scorpions

12 Alternating Box Step-Ups 24/20’’

:14 / :14 second Single Arm Plank Hold

B: Metcon (3 Rounds for time)

"The Anvil"

3 Sets

9-7-5-3

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

Bench Press (Rx155/105, S 125/85)

Rest 1:1 between sets

Score: Total time combined of 3 sets

Primary Objective: Complete each set sub 4:00 minutes

Secondary Objective: Practice various styles of jumping up and over the box. Particularly in your warm up.

C: Accessories (3 Sets, For Quality
:15 second Ring Support Hold
15 Banded Face Pulls
15 Bent Over Dumbbell Reverse Flys )

HomeGrown AthletX - Legends

Metcon (No Measure)

A CARS, Warm Up

B Dumbbell Bench Supported Bent Over Row 5 X 5(Heavy)

C WOD 20 Minute AMRAP

8 Wall Balls

8 Box Step Overs

8 Banded Chest Press

8 Banded Face Pull

8 Banded Lat Pull Down

8 Double Dumbbell Curls

8 Dumbbell Good Mornings, (Single DB)

8 Alternating Lunges

Announcements

July 29th Rise Up workout to rescue kids from sex trafficking & sexual exploitation. Donate at https://crossfitour.com/rise-up-get-fit-save-kids/

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

3 Rounds

30 BB Weighted bicep curls

15/15 KB Half kneeling Arnold press

15/15 DB Lateral delt raises

30 BB Reverse curls

15/15 DB Rear delt raises

15/15 DB Tall kneeling shoulder press

30 BB Upright rows

***2min rest b/t rounds***

Time remaining - weighted straight leg sit-ups.

4x25

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

2:00 Cardio Choice

8 Dual Dumbbell Front Squats , light to moderate load

10/10 Single Leg Dumbbell Glute Bridge

10/10 Bird Dogs w/Pause

:30 second Scapular Pull-Ups

B: Metcon (No Measure)

"Stone Cold"

20 minute EMOM, Alternating each minute:

Minute 1: 5 Tempo Back Squats @ 55-60% of 1rm

Minute 2: 8/8 Dual DB Bulgarian Split Squats, Moderate Load

Minute 3: Unbroken Set of Strict Pull-Ups

Minute 4: Rest

Primary Objective: Quality movement , holding tempo on the Back Squats. 4 sec lower, 1 sec pause in the bottom position, Xplode up & a 2 sec rest at the top.

Secondary Objective: Maintain unbroken pull-ups to sets of 8+ reps

RPE: 6/10

C: Recovery (No Measure)

1:00 / 1:00 minute Elevated Pigeon Stretch

1:00 minute Seated Chest Stretch

1:00 minute Frog Stretch

1:00 / 1:00 minute Single Leg Forward Fold