Workout of the day

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. 800m Walk

B. CARs/Kettlebell Swings

C. WOD

3 Rounds for Time

25 Cal Row/Erg

30 Alternating Dumbbell Hang Power Cleans (Increase weight from last session)

25 Cal Row/Erg

30 Alternating Lunges (May be rig supported)

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Weightlifitng complex (Weight)

EMOM 10

2 Strict press+2 Push press+1 Push jerk

Start at 75-80% of 1RM strict press

Shoulder shrugs (10min to build to a heavy 5
Then...5 x 5
Rest 1min b/t sets)

Metcon (No Measure)

3 Sets: All movements at 12-15 reps

1. Front to side delt raises

2. Rear delt raises

3. Letter "Y"

4. Letter "W"

**Use DBs or small plates**

Midline (No Measure)

Time remaining: GHD or weighted sit-ups

4x25

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

15 Air Squats

10 Alternating V-Ups

:10 second Hollow Hold

8/8 Single Arm Ring Row 2020 Tempo

20 Bear Plank Shoulder Taps

B: Back Squat (Pause Back Squat (21x1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-65% of Back Squat Across )

C: Metcon (4 Rounds for reps)

"You Get What You Give"

4x 3:30 AMRAP

16 Dual DB Bench Press (Rx50/35, S 40/25)

12 Toe to Bar (A: Strict Knee to Chest)

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

Max Strict Pull-Ups in Remaining Time

*this is a 14:00 Running clock

Primary Objective: :30-:60 to work on strict pull-ups

Secondary Objective: Complete everything unbroken until the pull-ups

Stimulus: Muscular Endurance / Stamina

RPE: 8/10

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Running Warm-Up

2 Rounds, For Quality

200m Run

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

10m A-Skips

10m B-Skips

B: Rowing Technique (No Measure)

2 Rounds through

:30sec Arms Only Rowing (the pick drill)

:30sec Arms and Body Rowing, (body hinge and finish with arms)

:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)

:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)

1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)

C: Metcon (Time)

"Jerry"

For Time

1 mile Run

2000m Row or Ski or 120/84 Cal Bike

1 mile Run

or

AJUSTED

For Time

800 meter Run

1,000 meter Row

800 meter Run

Time Domain: 20:00-30:00

Time Cap: 30:00 minutes

Primary Objective: Run pace, holding 5k pace

Secondary Objective: Row Pace, holding 5k +4sec/500m

D: Accessories (3-4 Sets, For Quality
10/10 Half Kneeling Banded Paloff Press Rotations
10/10 Single Leg Foot Elevated Glute Bridge
15 second extended GHD Supine Hold )

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 600m Row/Erg/Bike

B. CARS /Banded Movement

5x 5 Dual Dumbbell Deadlift 2 Second Pause Then Shoulder Shrug

C. WOD

4 Rounds

12 Ring Rows

400m Row/Erg

15 knees to chest on bench

10 Burpees of box

1:00 Rest between sets

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Bench Press (15min to find 1RM
Immediately into..
4x8 Bench flat flys
Total time cap 20min)

Metcon (No Measure)

Supersets: Total time cap 15min

1. 3 sets

10 Close grip bench

10 DBs tricep kickbacks (together)

2. 3 sets

"21" Empty BB

DB's Hammer curls

BB Drag bicep curls

Midline (No Measure)

EMOM 10

Plank reaches

Reverse crunch pulse

Balanced knee tucks

Plank jacks (forearms)

Hollow rock flutter kicks