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

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

2 Sets, For Quality:

12/9 Calorie Echo Bike

30 Second Butcher Block Stretch

5-7 Rower Pike Ups

15 Banded Goodmornings

10 Cossack Squats

15 Banded Face Pulls , Light Band

B: Gymnastic Skills (Bar Muscle-Up Progressions )

Metcon (Time)

"Rottweiler"

4 Rounds (2/Partner)

21/15 Cal Row or Ski or 15/11 Cal Bike

15 American KB Swings (Rx53/35, S 44/26)

15 Toe to Bar

12 American KB Swings

9 Bar Muscle-Ups

9 American KB Swings

13/10 Cal Row or Ski 9/7 Cal Bike

*Alternate Full Rounds with your partner

Goal: Sub 5:00 minutes / Round

Time Cap: 25:00 minutes

Primary Objective: Complete each round in 5:00 minutes or less

Secondary Objective: Complete each set of Toe to Bar and Bar Muscle-Ups in 2 Sets or Less

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

200m Run

5 Inchworm Push-Ups

5/5 Side Plank Clam Shells

10 Prone Swimmers

3 Depth Jump to Box Jump

B: Back Squat (Every 3:00 minutes, 4 Sets
3 Back Squats @ 80-85%
+
4 Seated Box Jumps to a High Box )

C: Metcon (Time)

"Chihuahua"

For Time:

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

1 Mile Run

75 Wall Balls

Time Domain: 15:00-20:00 minutes

Time Cap: 25:00 minutes

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)

2 Sets, For Quality

90 second Row (45 ez, 30 mod, 15 hard)

10 Barbell Romanian Deadlift

10 Barbell Strict Press

5 Barbell Goodmornings

5 Barbell Squat Jumps

Load: 45/35lb, (20/15kg)

B: Shoulder Press (Part A.
8 minute EMOM
5 Banded Strict Press @ 45% (red bands)
Percentage today is based off of your 1 rep max Strict Press

Rest 4:00 minutes between A and B )

BB: Deadlift (Part B.
8 minute EMOM
3 Banded Deadlift @ 55% (green bands)

Percentage today is based off of your 1 rep max Deadlift )

C: Metcon (AMRAP - Rounds and Reps)

"Bichon Frisé"

7:00 AMRAP

50/40 Cal Row Buy-in (A: 40/32 Cal)

AMRAP in Remaining Time

7 Deadlifts (Rx 225/155, S 165/125) (A: @ 50% of 1RM)

7 Bar Facing Burpees

Primary Objective: Complete 5+ Rounds

Secondary Objective: Finish the Row in 2:30 or Less

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

Landmines (No Measure)

3-4 Sets: 10-15 reps for quality

Time cap:45min

1. RDL

2. Front squat

3. Front squat to shoulder press (two hands)

4. SA Reverse lunge (same arm/leg)

5. SL DL (same arm/leg)

6. Squat with rotational shoulder press

7. Half kneeling shoulder press (same arm/lunge)

8. Lateral raises

9. Hip rotations

10. Step over lunge (same arm/leg)

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

A: Metcon (No Measure)

A. Warm up 800m Row/Erg/Bike

B. CARS /Balance Extended

C. PVC Pipe Warm-up)

D. WOD For Time (Speed)

30-18-12 Reps for time

Row/Erg Calories

Box Step Overs (16”, 12”, 45# plate)

Air Squats (With Dumbbell or Kettlebell)

Cool down 400m Walk

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)

Spend the first part of today's Warm Up going through the following Mobility Exercises:

1:00 Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch

into..

2 Sets, For Quality:

5/5 World's Greatest Stretch

5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load

5/5 Double Kettlebell Windmills, Light/Moderate Load

B: Gymnastic Skills (Kipping Pull-Up
-Beat Swings
-Kipping Pull-Up + Drop
-Kipping Pull-Up + Pause + Kipping Pull-Up
-Elevator Pull-Ups

Butterfly Pull-Up
-Foot Scoop Rotations / Reverse Bicycle
-Controlled Arm Circular Rotations
-Controlled Arm and Fee)

C: Metcon (2 Rounds for time)

"Pittie"

For Time:

60 Pull Ups (A: Banded Strict Pull-Ups)

42 V-Ups

24 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Rest 5:00 minutes

6 Rounds, For Time:

10 Pull Ups

7 V-Ups

4 Dual DB Hang Clean and Jerk

Time Cap: Part A: 12 minutes / Part B: 12 minutes

Score: Time for each piece

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