Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

10 Alternating V-Ups

:30 second Scapular Pull-Ups

B: Strength (12 minute EMOM, Alternate each minute:
minute 1: 10 Dual KB/DB Hollow Body Floor Press
minute 2: 10 Seated Banded Rows 30x1 Tempo
minute 3: 10 GHD Russian Twists or floor
***Record floor press weight***)

C: Metcon (Time)

"G.I. Jane"

For Time:

100 Burpee Pull-Ups

or

A: 75 Burpee Jumping Pull-Ups *Bar at eye level or stand to riser for jumping pull-up

Time Domain: 8:00-13:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Complete 8+ Burpee Pull-Ups per minute

Secondary Objective: Choose a bar that is higher than 6 inches above reach.

Stimulus: CrossFit Benchmark Test / Muscular Endurance + Stamina

RPE: 8/10

D: Accessories (3 Sets, For Quality
10 Strict Knee to Elbows
20 Alternating Dumbbell Bicep Curls
:30 second Hollow Body Hold )

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

:30 second PVC Pipe Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

6 Tall Muscle Snatch

6 Behind the Neck Snatch Grip Push Jerk

6 Barbell Squat Jumps

B: Plyometric (No Measure)

10:00 EMOM

1 Seated Start Stick Jump for Height

C: Metcon (3 Rounds for weight)

"Not Gwen"

15-12-9

Power Snatch, For Load

Rest as needed between sets

Choice on load for the 15 then the 12 then the 9. Total load is the score of the day. This is a also great time for new athletes to practice mechanics with the hang power snatch and just work through positions here for the prescribed reps.

D: Accessories (3 Sets, For Quality
:15 second Extended GHD Supine Hold
:20/:20 second Single Arm Ring Plank
8 Cuban Press )

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

5 rounds

10-12 BB bent over rows

5rounds

10/10 DB bent over rows (DB from the floor or box)

10/10 Red banded single arm lat pulls

Shoulder accessories

10-12 reps

Y - W - T

Use small plates

Vitamin D walk - remaining time

HomeGrown AthletX - HGX-FIT

Bench Press (From last week 2rm
5x3 at 87%
Between sets
5x12 standing flys (tempo 3.1.3.1)

Immediately into..
4 sets:
8 DB pullovers
8 DB tricep ext (behind the neck)
10 DB crush grip bicep curls)

Metcon (No Measure)

Arms: Supersets

4 Sets

20 BB reverse curls

20 DBs hammer curls

4 Sets

10 DBs tall kneeling (Alt+Alt+together) bicep curls

12 BB drag curls

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

8 Inchworm Push-Ups

:10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold

6 Tall Muscle Cleans

6 Front Squats

B: Front Rack Reverse Lunge (Weight)

On a 10:00 minute clock

Front Rack Reverse Lunges

Work up to a Heavy Set of 10/10

*From the Floor

C: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Time Domain: 5:00-8:00 minutes

Time Cap: 12:00 minutes

CrossFit Benchmark Test / Glycolytic Couplet

RPE: 8/10

D: Recovery (No Measure)

2:00 minute Weighted Assisted Straddle Stretch

2:00 minute Saddle Pose

1:00 / 1:00 minute Pigeon Pose

1:00 minute Extended Reverse Plank Bridge

E: Accessories (5 Sets, For Quality:

10 Lu Raises, Light Load

10 GHD Hip Extensions + 10 second Sorenson Hold

10 Behind the Neck Dumbbell Tricep Extension, heavy

Rest as needed between sets

Athletes choose loads. )

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

4 sets:

:30sec work / :30sec rest

KB plank walk overs

KB legs up and over

KB bear plank pull through

KB forearm plank touches (horn)

***26# or greater***

B: Metcon (No Measure)

Shoulder/Bicep accessories: Tall kneeling position

3x12

DBs Lu raises

3x12

DBs Alt front delt raises (hold at parallel)

3x12

DB's Lateral delt raises

3x12

DBs Bicep curl (Alt+Alt+together = 1rep)

C: Metcon (No Measure)

Arms - Superset

4 Sets

20 BB reverse curls

15 BB drag curls