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: Warm-up (No Measure)

2 Sets, For Quality

400m Run

8/8 Single Arm Dumbbell Upright Row

16 Alternating Box Step-Ups

8/8 Single Arm Dumbbell Push Press

into..

5:00 minutes AMRAP

Junk Yard Dog

Alternating Rounds with Partner

AA: Warm-up (No Measure)

Primer

Part A)

2 Sets

3 High Hang Snatch High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Balance 2''-4''-6''

Part B)

3 Sets, increasing loads

Power Snatch

Rest 10 seconds

2-3 TnG Power Snatch

B: Metcon (4 Rounds for reps)

"We are the World"

4 Sets

5:00 AMRAP : 2:00 minute Rest

400m Run (A: 27/22 Cal Bike)

30 Alt DB Snatch (Rx50/35, S 40/25)

20 Box Jump Overs (Rx24/20, S 20/16″)

Max Power Snatch in Remaining Time (Rx135/95, S 115/75)

C: 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

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)

2-3 Sets, For Quality

1:00 minute Cardio Choice

30 second Kettlebell Dead-Bug

30 second Alternating Bird-Dogs w/pause at extension

15 second Passive Hang + 15 second Active Hang

10 Strict Knee to Chest

:30/:30 Samson Stretch Hold

B: Deadlift (Deadstop Deadlift (Heavy Session)
Every 3:00 minutes, 5 Sets
4 Reps @ 80%
3 Reps @ 83%
3 Reps @ 85%
2 Reps @ 87%+
2 Reps @ 90%+ )

C: Metcon (Time)

"Man in the Mirror"

For Time:

50/40 Strict Pull-Ups (A: Banded Strict Pull-Ups)

100/80 Push-Ups (A: Band Assisted Push-Ups)

50 Toes To Bar (A: Tuck Ups )

100 Air Squats

Time Domain: 12:00-17:00

Time Cap: 18:00

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)

2-3 Sets, For Quality

2:00 Cardio Choice

into

2 Rounds

10 Deep Lunge Mountain Climbers

30 second Down Dog

10/10 Single Leg Glute Bridges

30 second Wall Lean March

10 A-Skips

10 B-Skips

B: Metcon (Time)

"Blood on the Dance Floor"

Every 6:00 minutes, 5 Sets

400/350m Row or Ski

20/14 Cal Bike

400m Run

or

SCALED OPTION

Every 6:00 minutes, 5 Sets

300/250m Row or Ski

15/11 Cal Bike

400m Run

* Score: Slowest completed set

C: Accessories (3 Sets
8/8 Kettlebell Rotational Chop and Lift
:20/:20 Star Plank
:20/:20 Copenhagen Plank
-Max Effort Plank Row Iso 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

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Midline: EMOM12

Abmat sit-ups

Russian twists

Flutter kicks

Scissor kicks (6" to 45 degree)

Vups

Ankle touches

Low planks

Side planks (right)

Side planks (Left)

High plank DB pull through

Hollow rock

Circle of death (w/DB)

Metcon (No Measure)

AMRAP 20

DBs Bent over rows

DB Crush grip bicep curl

DBs Gorilla rows

DB Crush grip bicep curl

DBs Renegade rows

DB Crush grip bicep curl

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. 800m Walks

B. CARS

C. Kettlebell Sumo Deadlift with high pull 3x5

D. WOD

The Legends 8

8 Rounds for time

8 Push Ups (Banded or box)

8 Knees to chest (seated on box)

8 Thrusters (Seated on box to stand)

8 Kettlebell Deadlifts

8 Kettlebell Swings

8 Burpees (to box)

8 Banded face pulls

8 Ring rows (pull ups)

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)

8 minute AMRAP, For Quality:

Max Distance Row, Bike, Ski (Choice)

Every Minute, complete:

5 Russian Kettlebell Swings

5 Goblet Squats, Light Load

5 Burpees

AA: Warm-up (No Measure)

Primer

Part A)

2 Sets

3 High Hang Clean High Pull

3 High Hang Muscle Clean

3 Front Squat

3 Tall Clean

Part C)

2 Sets

Power Clean

Front Squat

Squat Clean

Front Squat

B: Front Squat (Every 3:00 minutes, 5 Sets
4 Rep Front Squat
*From the Floor

Start @ 80% of 1RM Clean and Increase Loads )

C: Metcon (Time)

"Thriller"

4 Rounds for Time

100 Double Unders (200 Single Unders)

15 Burpee Box Jumps, (Rx24/20, S 20/16″)

5 Front Squat (Rx 225/155, S 165/125)

Time Domain: 15:00-20:00

Time Cap: 20:00

Primary Objective: Complete each round in 4:15 minutes or less

Secondary Objective: Complete the Burpee Box Jumps in 1:30 or less