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

15 Banded Goodmornings

10 Alt V-Ups

15 Banded Face Pulls

2 Wall Walks + 10 second Nose to Wall Handstand Hold

8/8 SA DB Hang Muscle Clean and Press

B: Strength (Part A) 8 minute EMOM
5 Banded Strict Press @ 40-45% (red bands)
Percentage today is based off of your 1 rep max Strict Press

(Rest 4:00 minutes between EMOM’s) )

BB: Strength (Part B) 8 minute EMOM
3 Banded Deadlift @ 50-55% (green bands)

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

C: Metcon (AMRAP - Rounds and Reps)

"Bad"

9:00 AMRAP

7 Strict Handstand Push-Ups

9 Dual DB Hang Clean & Jerk (Rx50/35, S 40/25)

16 GHD Sit-Ups (A: Weighted Sit-Ups or V-up)

D: Recovery (No Measure)

Recovery

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

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)

20-18-16-14-12

DB's Floor press 50/35

DB's RDL

DB's Bent over rows

DB Russian twist

***After each set "accumulate" 1min "L"hang from the rig***

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. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. Band Work- Good mornings, deadlifts, etc

C. WOD 4 Rounds for time

Buy in 800m Row/ Erg

5 Air Squats

7 Dumbbell Deadlifts, dual

9 Ring Rows (banded pull ups)

12 Push Ups

15 Box Step overs

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

10 Bootstrap Squats

8/8 Quadruped Thoracic Rotations

20 second Extended Reverse Plank Bridge

10 PVC Passthroughs

10 Overhead Squats w/PVC or Barbell

AA: Warm-up (No Measure)

Primer

Part A)

2 Sets

3 High Hang Snatch High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Tall Snatch

Part B)

2 Sets

1 Hang Power Snatch

1 Snatch Balance

1 Hang Squat Snatch

1 Snatch Balance

1 Overhead Squat

B: Snatch (Snatch Complex
Every 2:15 minute, 6 Sets, Complete the following:

2 Hang Snatches + 1 Overhead Squat

Starting @ 80% of your 1rm Snatch and increasing load each set)

C: Metcon (Time)

"Smooth Criminal"

For Time

6-12-18-24

Overhead Squat (Rx 95/65, S 75/55)

Pull-Ups

Time Domain: 5:00-8:00 minutes

Time Cap: 12:00 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 - HGX-FIT

Metcon (No Measure)

800m run

30 DBs floor press 50/35

30 DBs RDL

600m run

20 DBs floor press

20 DBs RDL

400m run

10 DBs floor press

10 DBs RDL

200m run

5 DBs floor press

5 DBs RDL

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

:30 Jump Rope Practice

6 Inchworm Push-Ups

10 Russian Kettlebell Swings

10 Beat Swings

10 Alternating V-Ups

B: Metcon (AMRAP - Rounds and Reps)

"A Little Stitious"

20:00 AMRAP, w/Partner

15 Wall Walks (A: Box Wall Walks)

45 Toes To Bar (A: Strict Knee Raises)

60 American Kettlebell Swings (Rx53/35, S 44/26)

90 Double Unders (A: 180 singles)

Partition Work with Partner as desired

Primary Objective: Toe to Bar

Secondary Objective: Big Sets on the KBS

C: Midline (No Measure)

Core Finisher

Accumulate the following time frames:

1:30 L-Sit Hold

1:00 Top of Pull-Up Hold

30 Straddle Leg Lifts