06Aug
HomeGrown AthletX - Functional Fitness
Warm-up
:30/:30 Banded Front Rack Stretch
15/15 Clamshell Plus
-then-
For Quality:
10:00 AMRAP
9/7 Calorie Machine
15 Banded Good Mornings
5 Bootstrapper Squats
5/5 Single Leg Glute Bridges
5 Push-Ups 31x1
Barbell Primer
With light loads
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
2 Sets, With working loads
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk
#TEAMPRVN Tuesday Workout
Double DT (Time)
For Time:
10 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerks
Barbell: (Rx 115/75, S 95/65)
Goal: 13:00-18:00
Score: Time
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8/10
Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It
Secondary Objective: Have small quick breaks throughout
Mobility
PRVN Recovery #7
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
05Aug
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2 Sets, For Quality
1:00 Machine Choice
5/5 Worlds Greatest Stretch
20-30 sec Prayer Stretch
10 Scapular Pull-Ups, Slow and Controlled
into…
Barbell Primer
3 Sets,
2 Hang Muscle Snatches
4 Behind The Neck Snatch Grip Push Press
6 Overhead Squats
4 Snatch Balance
2 High Hang Squat Snatch
Start with an empty barbell for the first round, can increase loads on rounds 1 and 2
Snatch (Take 15:00 to Establish a 1RM Snatch)
*Suggested Build
3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt
Adaptation (4 Rounds for reps)
4 Sets
2:00 AMRAP, 1:00 Rest
2 Rope Climbs 15ft
10 Bar Facing Burpees
-Max Overhead Squats remaining time
Barbell: (Rx135/95, S 115/75)
Goal: 12-15 Reps / Set
Score = Reps
Stimulus: Squat Stamina / Rope Climb Efficiency
RPE: 8/10
Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00
Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets
05Aug
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Breathing on all-fours
Down Dog Toe Taps
Supine Straight Leg Swings
Glute Bridges
Wall-Assisted Hip Airplanes
Bird Dogs
Single Leg Hinge to Knee Drive
A: Deadlift (Every 2:00 for 5 sets)
Every 2:00 for 5 Sets
5 Deadlifts
*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)
*Record weight in Wodify
B: Metcon: 12 Min EMOM (12 Rounds for reps)
12 Min EMOM (4 Rounds) :
45sec Cals on Machine
20sec Single-Leg Wt Hip Thrusts (ea side)
30-45sec Stand-to-Sit Eccentric Rope Climbs
Cooldown (No Measure)
Adductor Rockbacks
Single-Leg Forward Fold
Happy Baby Downtrain Breathing
04Aug
Announcements
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL CLASSES CANCELED BOTH DAYS!!!!!
HomeGrown AthletX - Functional Fitness
Bench Press (Every 2:00 x 5 Sets
3 Reps @ 80%+
Building towards a heavy 3 for the day
)
Tabata Cindy (10 Rounds for reps)
10 Sets
:20 Max Strict Pull-Ups
:10 sec Rest
:20 Max Push-Ups
:10 sec Rest
:20 Max Air Squats
:10 sec Rest
--
Goal: Complete 5-7 Pull-Ups, 10-12 Push-Ups, 10-15 Air Squats
Stimulus: Bodyweight Conditioning
RPE: 7/10
Primary Objective: Consistency across all sets
Secondary Objective: Stay unbroken for the entire 20 seconds of each segment
03Aug
Announcements
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL CLASSES CANCELED BOTH DAYS!!!!!
HomeGrown AthletX - Functional Fitness
Warm-Up
400m Run
---
For Quality
2 Sets
10 Deep Lunge Mountain Climbers
30 second Down Dog
10/10 Single Leg Glute Bridges
30 second Hollow Rock
30 second Wall Lean March
10 A-Skips
10 B-Skips
Hang Tight (Time)
For Time, With a Partner
400m Medball Run
60 Single Kettlebell Front Rack Tall Kneeling to Standing
60 Toe to Bar
400m Medball Run
40 Single Kettlebell Front Rack Tall Kneeling to Standing
40 Toe to Bar
400m Medball Run
20 Single Kettlebell Front Rack Tall Kneeling to Standing
20 Toe to Bar
Kettlebell: (Rx53/35, S 44/26)
Medball: (Rx 20/14, S 16/12)
--
Goal: 15:00-20:00
Time Cap: 22:00
Stimulus: Midline Conditioning / Partner Workout
RPE: 7/10
Primary Objective: Complete the workload evenly
Secondary Objective: Finish the Toe to Bar and Single Kettlebell Tall Kneeling to Standing in the same time domain on each set.
02Aug
Announcements
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL CLASSES CANCELED BOTH DAYS!!!!!
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Breathing in Half-Kneeling
Cat-Cow
Child-s Pose + Lat/Tricep Stretch
Thoracic Rotations
Deep Lunge to Hamstring Stretch
Side-Lying Internal Hip Rotation
Bird Dogs
Bootstrap Squats
A: Front Squat (5 x 5 at RPE 8)
Every 2:00 for 5 Sets
5 Front Squats
*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)
*Record weight in Wodify
B: Metcon: 10-Min AMRAP (AMRAP - Rounds and Reps)
10-Min AMRAP :
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder to Overhead
Cooldown (No Measure)
Couch stretch
Pigeon stretch
Child's pose downtrain breathing