02May
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)
2:00 minute Machine Choice
into:
2 Sets, For Quality:
30 Second Wall Sit Hold
30 Second Banded Glute Bridge Hold
10 Quadruped Scapular Push-Ups
100/100ft (30/30m) Single Arm Kettlebell Overhead Carry, Moderate Load
AA: A) Warm-up (No Measure)
Primer
Complete the Following with an Empty Barbell
2 Sets
3 Dip and Shrug
3 Dip + Shrug + High Pull
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Snatch Balance
Complete the Following with Light Loads
2 Sets For Absolute Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Behind the Neck Snatch Balance
3 Hang Power Snatch
3 Overhead Squats
B: Power Snatch (Every 90 seconds, 10 Sets
Set 1: 3 Reps @ 65%
Set 2: 2 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4-10 1 Rep Building to a 1RM for the Day )
C: Metcon (Time)
"Basenji"
For Time
10 Rounds
30 Double Unders (A: 60 single unders)
3 Overhead Squats (Rx 185/125, S 155/105)
*the barbell is from the floor, we challenge you to perform the first rep a snatch (power or squat)
Goal: Sub 12:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Achieve best possible result
Secondary Goal: No misses on the Snatch
02May
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- Extended Walk 1,600m (2X around buildings)
B. CARs-Focus Neck, scapular, shoulder, hips ankles
C. Med Ball Warm-Up
WOD For Time
800m Row /Erg
20 Wall Balls
20 Plate Hops (single leg if possible)
20 Banded Face Pulls
20 Dumbbell Thrusters (seated, box to stand)
20 Banded Face Pulls
800m Row/Erg
02May
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
Metcon (No Measure)
Chest: Mid to heavy weight
1. Bench press 5x5 at 80%
**Between each set perform 20 push-ups**
2. Bench close grip 5x8
3. DB Skull crushers 4x8
4. DB Floor press 5x8
Immediately into....
Superset: x10
10 DB pullovers
10 DB Hammer curls
01May
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)
Primer (No Measure)
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
–
3-5 Sets
1 Tall Jerk
1 Jerk Balance
1 Press in Split
1 Jerk Recovery
1 Split Jerk
1 Jerk Recovery
-
3 Position Clean
3-5 Sets
3 Position Power Clean + Split Jerk
3-5 Sets
3 Position Squat Clean + Split Jerk
Clean Complex (Weight)
Every 90 seconds, 6 Sets:
1 Deadlift + 1 Sq Clean + 1 Hang Sq Clean + 1 Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing
"Aussie" (Time)
4 Rounds, For Time
21 Box Jumps, (Rx24/20, S 20/16″)
15 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Up or DB L sit press)
9 Power Cleans, (Rx135/95, S 115/75)
Time Domain: 10:00-12:00
Time Cap: 18 minutes
Primary Objective: Unbroken Power Cleans
Secondary Objective: Overall Time
30Apr
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: Warm-up (No Measure)
2 Sets, For Quality
1:00 minute Cardio Choice
10/10 Banded External Rotations
10/10 Banded Internal Rotations
10 Alternating Thoracic Bridges
20 Bear Plank Shoulder Taps
5/5 Archer Ring Rows
B: Gymnastic Skills (10:00 AMRAP
Max Accumulated Freestanding Handstand Hold
1 Rep = 1 Sec )
C: Metcon (AMRAP - Rounds and Reps)
"Don't Stop 'Til You Get Enough”
15:00 AMRAP
10/8 Calorie Row
10 DB Bench Press (Rx50/35, S 40/25)
10 Ring Rows
10/7 Calorie Bike
*Rings Set to Arm Distance Off Floor for RX Ring Row
30Apr
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: Warm-up (No Measure)
2 Sets, For Quality
1:00 minute Cardio Choice
10/10 Banded External Rotations
10/10 Banded Internal Rotations
10 Alternating Thoracic Bridges
20 Bear Plank Shoulder Taps
5/5 Archer Ring Rows
B: Gymnastic Skills (10:00 AMRAP
Max Accumulated Freestanding Handstand Hold
1 Rep = 1 Sec )
C: Metcon (AMRAP - Rounds and Reps)
"Don't Stop 'Til You Get Enough”
15:00 AMRAP
10/8 Calorie Row
10 DB Bench Press (Rx50/35, S 40/25)
10 Ring Rows
10/7 Calorie Bike
*Rings Set to Arm Distance Off Floor for RX Ring Row