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:

90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)

10 Barbell Cossack Squats, 45/35lb (20/15kg)

10 Barbell Behind The Neck Strict Presses, 45/35lb (20/15kg)

20 Banded Glute Marches

B: Shoulder Press

Strict Press Complex

Every 2:30 minutes, 5 Sets:

1 Strict Press w/3 second lower

1 Deadstop Strict Press

1 Strict Press

**From the Floor**

*Record heaviest complex

C: Metcon (Time)

"Lyon"

5 Rounds for Time

7 Squat Cleans (Rx 165/110, S 145/85)

7 Shoulder-to-Overheads

7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds

Extra Instructions

Goal: 1:30-2:00 / Set

Time Domain: 16:00-20:00

Time Cap: 20:00

Primary Objective: Complete each set in under 2:00 minutes

Secondary Objective: Perform at least 1 set as 4 TnG Squat Cleans to start the set so please factor this in when selecting your loads.

The emphasis. being primarily barbell conditioning and cycling while also working into the rhythm of the Burpee Chest to Bar. Practice staying directly underneath the bar to limit the amount of time between the Burpee and the Chest to Bar.

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

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up /CARs

B. Balance Work

C. WOD For Time

1,0000m Row/Erg

25 Burpees

800m Row/Erg

25 Push Ups

600m Row/Erg

25 Air Squats

400m Row/Erg25 Ring Rows

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

**Right arm 1 to 9.5**

**Left arm 9.6 to 1**

DB SA devil press 50/35#

10 Vups

DB Upright rows

10 Plank DB pull through

DB Bent over rows

10 Vups

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, increasing effort

:30sec Machine 1

:15sec Rest

:30sec Machine 2

:15sec Rest

into..

AA: Warm-up (No Measure)

Snatch General Prep

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

—

Specific Barbell Prep

2 Sets

3 High Hang High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Grip Push Jerk (2-4-6’’ Drop)

3 Pos Power Snatch (Hip, Knee, Below Knee)

B: Power Snatch (10 minute EMOM
Min 1: 3 Power Snatches @ 75%
Min 2: 2 Power Snatches @ 82%
Min 3: 1 Power Snatch @ 85%
*The last minute will have you finish on the 3 reps @ 75% of your 1rm.
*Record heaviest single
Percentages are based on your 1rm Power Snatch )

C: Metcon (Calories)

"Early Bird and Night Owl"

16:00 minute EMOM

minute 1: 20/16 Cal Row or ski

minute 2: Max Cal Bike

minute 3: Rest

minute 4: Rest

minute 5: 15/11 Cal Bike

minute 6: Max Cal Row or ski

minute 7: Rest

minute 8: Rest

Total Cals = Score

-Aerobic Conditioning / Lactate Threshold

RPE: 8/10

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B: Back Squat (Take 10:00 minutes
Build to a Heavy 5 rep Back Squat

then complete:

Every 2:30 minutes, 3 Sets
3 Sets
5 Back Squats @ 80% + 3 Broad Jumps for Max Distance )

C: Metcon (Time)

"Where are the Turtles?"

3 Rounds for Time

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

20 Push-Ups

10 Box Jumps (Rx30/24, S 24/20″)

Time Domain: 6:00-9:00 minutes

Time Cap: 11:00

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 Deep Lunge Mountain Climbers

10 Prone Y, T, W

5/5 Archer Ring Row

10 Hollow Rocks

B: Gymnastic Skills (RingMuscle-Up Skill Day
-Ring Row Muscle-Up Transition
-Toenail Spot Muscle-Up
-Banded Ring Muscle-Up (Strict + Kipping)
-Box Transition Muscle-Up
-Kip Swing Ring Pull-Up
-Ring Swing (Low an d High Ring Drils) )

Metcon (Time)

"Text 911"

4 Rounds for Time

400m Run (SUB 27/22 Cal Bike)

25 V-Ups

9/7 Ring Muscle-Ups (A:15 Chest to Bar Pull-Ups)

Rest 3:00 minutes between sets

Time Domain: 3:00-4:00 / Set

Time Cap: 5:00 / Set

Running Time Cap: 30:00 minutes

D: Accessories (8:00 AMRAP
:20 Planche Plank
:15/:15 Star Plank
:15/:15 Copenhagen Plank
:20 Dual KB/DB Front Rack Wall Sit )