Workout of the day

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, for Quality

1:00 Bike, increase intensity each set

8/8 Dual DB Split Stance Romanian Deadlift

6 Inchworm Push-Ups

10/10 Glute Bridge March

15 Air Squats

AA: Warm-up (No Measure)

Barbell Prep / Technique

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

into..

3-5 Sets

3 Position Power Clean + 1 Squat Clean, adding weight to 60% on each set

B: Weightlifitng complex (Weight)

Power Clean + Squat Clean

10:00 EMOM

min 1-3: 3+1 Reps @ 60-65%

min 4-6: 2+1 Reps @ 65-70%

min 7-8: 2+1 Reps @ 70-75%

min 9-10: 1+1 Rep @ 80%

*All singles. Focus onset-up and speed through the middle

C: Metcon (Time)

3 Rounds for Time

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

50m Prowler Push (RxMen Four 45/ Women Two 45 Plates, S:Men two 45/ Women Two 25 Plates) (25m down, 25m back)

9 Power Clean

6 Front Squat

Load: (Rx155/105, S 125/85)

Goal: 12:00-18:00 minutes

Time Cap: 20:00

Primary Objective: Complete each round in sub 3:30 minutes

Secondary Objective: Stay unbroken on the Wall Balls

Stimulus: Barbell Cycling / V02 Max

RPE: 8/10

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 600m Row/Erg/Bike

B. CARS /Red Banded Warm Up

WOD

1,600 Row/Erg Buy-in

Into 10 Rounds

100m Heavy Object Farmers Carry

10 Pull Ups

10 Push Ups

10 Air Squats

10 Burpees

25 Min. Time Cap

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Pendlay Row (Every 1:30 for 6min
4x3 at 90% of 1RM)

B: Front Rack Lunge (Every 1:30 for 7:30min
Alt Front rack lunge
5x10
Set 1-2 at 65% or 1RM Pwr Cln
Set 3-4 at 75% of 1RM Pwr Cln
Set 5 at 85% of 1RM Pwr Cln)

C: Weightlifitng complex (Weight)

EMOM 10

1 Strict press+2 Push press

Start at 80-85% of 1RM strict press

**Build each set**

Midline (No Measure)

Sliders:

1. Knee tucks

2. Alt mountain climbers

3. Pike

4. Spiderman push-up

5. Tall plank slide out (lateral)

6. Half moon (hand to waist)

7. Half moon (foot to hand)

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

4 Rounds, Continuous Rowing

:30 Slow

:30 Moderate

:15 Fast

------

2 Sets for Quality

10 Down Dog Toe Taps

:20 Dual Kettlebell Overhead Hold

10 Bent Over Y-T-I

20 Bear Plank Pull Throughs

B: Gymnastic Skills

Skill Progression

*3 Perfect Deliberate Wall Walks

*1 Wall Walk + 20 Shoulder Taps

*Practice lateral walks along the Wall (wall facing)

*Kick up to wall then move hands closer to wall

*Kick up further away from wall and walk to wall

*5ft walks to wall

*practice partner handstand walks out on floor

AJUSTED OPTIONS

Every 90 seconds, 5 Sets

3 Wall Walks + 20 Shoulder Taps on Final Rep

or

:30 seconds Nose to Wall Handstand Hold or Practice walking

C: Metcon (No Measure)

"Prank Sinatra"

16:00 EMOM

min 1: 8 Strict Handstand Push-Ups

min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups

min 3: 12/10 cal Row or Ski or 8/7 cal Bike

min 4: Rest

*add 3/2 Calories on each round

**Repeat From, July 20th, 2021

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10/10 PVC Around the Worlds

10 PVC Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

AA: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Hang High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

B: Power Snatch (10:00 EMOM
min 1-3: 3 Reps @ 60-65%
min 4-6: 2 Reps @ 65-70%
min 7-8: 2 Reps @ 70-75%
min 9-10: 1 Rep @ 80%

*All singles. Focus on good set-up and speed through the middle )

C: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up /CARs

B. Balance Work

C. WOD For Time

1,0000m Row/Erg

25 Burpees

800m Row/Erg

25 Push Ups

600m Row/Erg

25 Air Squats

400m Row/Erg

25 Ring Rows