18May
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
StrongFirst Workshop May 20th
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every 1:30 for 7:30min
5x5 at 80-85% of 1RM)
B: Front Rack Lunge (Every 1:30 for 7:30min
Alt Front rack lunge
5x10
Set 1-2 at 55% or 1RM Pwr Cln
Set 3-4 at 65% of 1RM Pwr Cln
Set 5 at 75% of 1RM Pwr Cln)
C: Weightlifitng complex (Weight)
EMOM 12
2 Strict press+3 Push press
Start at 70% of 1RM strict press
**Build each set**
17May
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
StrongFirst Workshop May 20th
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Functional Fitness
A: A) Warm-up (No Measure)
3:00 Row, Damper of 1
*Build Cadence from 18 spm to 28spm by increasing by 2 spm every 30 seconds
into..
3 Sets
6/6 Archer Ring Rows
8/8 Suitcase Kettlebell Deadlift
10/10 Single Leg Glute Bridge March
12/12 second Star Plank
B: Weighted Pull-ups (10:00 EMOM
1 Weighted Strict Pull-Up
*Record heaviest weight)
C: Metcon (Time)
"Lovelace"
For Time:
1500/1250m Row or Ski 80/70 cal bike
Into:
10 Rounds,
100ft Odd Object Carry (DB, KB, Keg, Sandbag, plate)
10 Pull-Ups (A: 10 Jumping Pull-Ups
*Jumping Pull-Up is just out of reach of hands then jump into the pull-up)
Time Domain: 15:00-20:00
Time Cap: 25 Minutes
Primary Objective: Pull-Ups
Secondary Objective: Holding sub 1:15 per round
RPE: 8/10
D: Accessories (3 Sets, For Quality
6-8 Cuban Rotations 40x1 Tempo
10 Chest Supported Trap 3 Raises
15 Chest Supported Reverse Dumbbell Flys )
16May
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
StrongFirst Workshop May 20th
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Functional Fitness
A: A) Warm-up (No Measure)
3 Sets For Quality
5 Inchworm Push-Ups
10 Alternating Down Dog Toe Taps
10 Alternating Deep Lunge Mountain Climbers
8/8 Pistol Box Step-Downs
10 second Ring Support Hold
B: Back Squat (Take 12:00 minutes to hit a 3RM Back Squat
Then Complete Drop Sets in Next 8 minutes
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets )
C: Metcon (Time)
"Curie"
For Time
15 Strict Handstand Push-Ups (A: DB Strict Press)
20 DB or KB Goblet Alt Step-Ups (Rx24/20, S 20/16″)
10 Strict Handstand Push-Ups
20 DB or KB Goblet Alt Step-Ups
15 Ring Dips (A: Banded or on Box)
20 DB or KB Goblet Squats
10 Ring Dips
20 DB or KB Goblet Squats
Load: single DB or KB (Rx50/35, S 40/25) or (Rx53/35, S 44/26)
Time Domain: 7:00-11:00 minutes
Time Cap: 12:00 minutes
RPE: 7/10
16May
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
StrongFirst Workshop May 20th
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Legends
Metcon (No Measure)
A. Warm up 600m Row/Erg/Bike
B. CARS /Balance PVC Pipe Warm-up
5x 5 Dual Dumbbell Deadlift 2 Second Pause Then Shoulder Shrug
C. WOD
For Time
21-15-9
DB Hang Power Cleans
DB Thruster
Rest 2:00 minute
15-12-9
DB Hang Power Clean
DB Thruster
9-6-3
DB Hang Power Cleans
DB Thruster
16May
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
StrongFirst Workshop May 20th
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - HGX-FIT
Bench Press (3x3 at 90%
Immediately into..
5x10 Bench flat flys)
Metcon (No Measure)
Supersets:
1. 10 sets
10 Close grip bench
10 DB Crush grip bicep curl
2. 5 sets
10 DB Pullovers
10 DB's Floor press
3. 3 sets
"21" Empty BB
DB's Hammer curls
BB Drag bicep curls
15May
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
StrongFirst Workshop May 20th
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Functional Fitness
A: A) Warm-up (No Measure)
3 Sets, For Quality
1:00 Cardio Choice
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
10 Hollow Arch Rolls
6-8 Jumping Pull-Ups
10 Kettlebell Deadlifts
B: Gymnastic Skills (Bar muscle-up skill/drills)
C: Metcon (Time)
“The Wizard of the Menlo Park”
Every 15:00 minutes, 2 Sets, Complete the following:
40 V-Ups
30 American KB Swings (Rx53/35, S 44/26)
20 Burpees to Bar
10 Bar Muscle-Ups (A: C2B Pull ups)
20 Burpees to Bar
30 American KB Swings
40 V-Ups
Score: Total Working Time
Primary Objective: Complete each set under 12 minutes.
Secondary Objective: Unbroken American KBS
RPE: 8/10
D: Recovery (No Measure)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch