Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2:00 Cardio Choice

into..

3 Sets, For Quality

8/8 Single Leg Barbell Romanian Deadlifts

8 Behind the Neck Strict Press

10 Barbell Goodmornings

10/10 Banded Clam Shells

10 Dead-Bugs

B: Deadlift (Strength SuperSet
Deadlift + Push Press
Every 3:00 minutes, 4 Sets
Deadlift 2.2.2 reps @ 80%
Rest 10-20 seconds between clusters

*See "BB" for Push Press)

BB: Push Press (5 Push Press @ 75%+ )

C: Metcon (Time)

"Dark Necessities"

For Time

15/10 Strict Pull-Ups

50m Prowler push (RxMen Four 45/ Women Two 45 Plates, S men three 45/women one 45 plate)

15/10 Strict Ring Dips

400m Run

15/10 Strict Pull-Ups

50m Prowler push

15/10 Strict Ring Dips

400m Run

15/10 Strict Pull-Ups

50m Prowler push

15/10 Strict Ring Dips

Time Domain: 11:00-15:00 minutes

Time Cap: 17:00 minutes

Primary Objective: Complete each set of Strict Pull-Ups, Ring Dips in sub 4:00 minutes

Secondary Objective: Complete each movement in 2 sets or less

Stimulus: Upper Body Push/Pull / Posterior Chain

RPE: 7/10

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Unilateral movements.

8 sets/arm. 8 reps. Let's get heavy!

Set:

1. DB Bench press or floor press

2. DB Bent over row

3. DB Shoulder to overhead

4. DB pullovers

Arms: Superset 4x

12 BB Drag bicep curls

12 DB Hammer curls

Time remaining: Midline

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

1:00/1:00 minute Banded Front Rack Stretch

:45/45 Second World's Greatest Stretch

1:00 minute Deep Squat + Thoracic Rotations

2 Sets, For Quality:

90 Second Machine of Choice (Building pace)

100ft (30m) Dual Kettlebell Front Rack Carry, Light Load

5/5 Single Arm Kettlebell Front Squats, Light Load

20 Banded Pull Aparts

B: Front Squat (Every 2:30, 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 60%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 70% )

C: Metcon (3 Rounds for reps)

"Can't Stop"

3 Sets, Max Reps

1:00 Max Cals

:30 second Rest

1:00 Max Distance Heavy Object Carry (Sandbag Rx150/100, S 75/50), or Dual Kettlebell Front Rack Carry (Rx53/35, S 44/26))

:30 second Rest

1:00 Max Cals

:30 second Rest

1:00 Max V-Ups

:30 second Rest

Primary Objective: Complete 20/16 Cals on Row/Ski and 20/14 Cals on the Bike

Secondary Objective: Remain unbroken for the entire minute on the carry, while completing 20+ reps on V-Ups

Stimulus: Aerobic Capacity (V02 Max) / Midline Conditioning

RPE: 9/10

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

AMRAP 5

5 DB Burpee stand (50/35)

5 DB Hang clean

5 DB Shoulder to ovhd

100' DB farmers carry

*complete set with right, then next set with left*

Rest 2min

AMRAP 7

7 DB RDL

7 DB Hang C&J (from the floor)

100' Plate overhead carry (35/25#)

*complete set with right, then next set with left*

Rest 2min

AMRAP 9

9 DB Crush grip bicep curl

9 DB Devil press

9 DB Bent over rows

*complete set with right, then next set with left*

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 Deep Lunge Mountain Climbers

10 Kettlebell Sumo Deadlift High Pull

5/5 Alternating Active Pigeon St retch

B: Metcon (Time)

Rowing Golf

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

*record times: Fastest timeis 4:01*

C: Metcon (Time)

"Grand Theft Auto"

3 Rounds For Time

Row 500 meters

21 Burpees

Run 400 meters (A: 27/22 Cal Bike)

Time Domain: 13:00-17:00 minutes

Time Cap: 22:00 minutes

D: Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30sec Double Under or Bike

7/7 KB Windmill

50/50ft Bottoms Up KB Waiters Carry

:20 second Tuck L-Hang

B: Gymnastic Skills (Bar muscle up skills/progressions)

C: Metcon (AMRAP - Rounds and Reps)

"Bachelor Party"

18:00 AMRAP

5 Bar Muscle-Up (A: Burpee Pull-Ups)

30 Double Unders (A:60 singles)

10 Toe to Bar (A: Knee to Elbow)

30 Double Unders

29/21 cal row or Ski or 20/15 Cal Bike

30 Double Unders

Primary Objective: Complete 5+ Rounds

Secondary Objective: Stay unbroken on the Bar Muscle-Ups and Toe to Bar