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

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 600m Row/Erg/Bike

B. CARS /Banded Movement

5x 5 Dual Dumbbell Deadlift 2 Second Pause Then Shoulder Shrug

C. WOD

4 Rounds

12 Ring Rows

400m Row/Erg

15 knees to chest on bench

10 Burpees of box

1:00 Rest between sets

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

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Bench Press (15min to find 1RM
Immediately into..
4x8 Bench flat flys
Total time cap 20min)

Metcon (No Measure)

Supersets: Total time cap 15min

1. 3 sets

10 Close grip bench

10 DBs tricep kickbacks (together)

2. 3 sets

"21" Empty BB

DB's Hammer curls

BB Drag bicep curls

Midline (No Measure)

EMOM 10

Plank reaches

Reverse crunch pulse

Balanced knee tucks

Plank jacks (forearms)

Hollow rock flutter kicks

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

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

6 Barbell Upright Rows

6 No Dip Muscle Clea ns

10 Behind the Neck Elbow Punch Throu gh

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

----

5 Sets x 3 Seated Box Jump to High Box

*increase height on each set

B: Weightlifitng complex (Weight)

Clean and Jerk Complex

Every 2:00 minutes, 6 Sets

Power Clean + Thruster + Front Squat + Split Jerk

Rest 10 seconds

2 Pause Clean High Pulls or Segmented Clean Deadlift

*Pause is above the knee

60-75% of Limiter

C: Metcon (Time)

"What’s Normal Anyways?"

7 Rounds for Time

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: (Rx 95/65, S 75/55)

Time Domain: 7:00-11:00

Time Cap: 15:00

Primary Objective: Stay unbroken on each set

Secondary Objective: Fastest overall time achieved

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

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

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

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

2 Rounds

400m Run

10 Alternating Cossack Squats

3 Wall Walks

5 Burpee Bar Touches

7 Strict Knee to Chest

9 Second Chin Over Bar Hold

B: Metcon (AMRAP - Reps)

16:00 Minute EMOM

Min 1: 3-5 Burpee Bar Pull-Overs

Min 2: 6-9 Ice Cream Makers

Min 3: Max Effort Freestanding Handstand (Accumulated)

1 second = 1 rep

Min 4: Rest

*Score = Reps

C: Metcon (Time)

"Galileo"

4 Rounds for Time

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

50 Air Squats

Time Domain: 9:00-13:00

Time Cap: 15:00 minutes

Stimulus: V02 Max / Lower Body Muscular Stamina

RPE: 9/10, Looking to Push Intensity

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

:30 Machine Choice

5/5 World's Greatest Stretch

8/8 Single Arm Kettlebell Swings

:30 Kettlebell Dead-Bugs

10/10 Banded Bird Dogs

B: Deadlift (Take 18:00 minutes to Work up to a 1RM Deadlift )

C: Metcon (AMRAP - Rounds and Reps)

"Sir Isaac"

9:00 minute AMRAP

9 Toe to Bar

6 Deadlifts (Rx 115/75, S 95/65)

3 Snatches

Primary Objective: Best overall result... break accordingly to produce best result

Secondary Objective: Unbroken throughout

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretch