Workout of the day

Get started for free Get in touch

06
Aug

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

05
Aug

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

05
Aug

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

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

04
Aug

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

03
Aug

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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.

02
Aug

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

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

The dream is free. The hustle is sold separately.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
[contact-form-7 id="4893" title="Sign up"]