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: A) Warm-up (No Measure)

2 Sets, For Quality

200m Run

8/8 Standing Banded Psoas March

10 Quadruped Scapular Push-Ups

:15 second Deadhang + :15 second Active Hang

5/5 Archer Ring Row

5/5 Archer Push-Up

B: Metcon (Time)

"House of the Rising Sun"

4 Rounds for Time

200m Run (A:14/11 Cal Bike)

10 Pull-Ups (A: Banded Strict Pull-Ups)

15 Push-Ups (A: Banded Strict Pull-Ups or Elevated Push-Ups)

40 Air Squats

15 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 minutes between intervals

Score is Total Running Time

Time Domain: 4:00-6:00 minutes / set

Time Cap: 7:00/Set

Total Time Domain: 25:00-34:00

Total Time Cap: 34:00

C: Midline (No Measure)

5 Rounds , For Quality

:20/:20 Second Side Plank

10/10 Half Kneeling Paloff Press w/ Rotations

:40 second Forearm Plank

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. Kettlebell Sumo Deadlift 5x5

C. WOD 25 Min AMRAP

100m Dual Dumbbell Farmers Carry

14 Box Step Up

12 Dball Slams

10 Dumbbell Upright Row

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

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)

1:00 second Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch

into..

2 Sets, For Quality:

2 Wall Walks + 10 second Nose to Wall Handstand Hold

5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load

5/5 Double Kettlebell Windmills, Light/Moderate Load

B: Shoulder Press (Strict press
Take 10:00 to build to a 3rm for the day

Then: in the next 6:00 minutes complete

1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets )

C: Metcon (No Measure)

"Purple Haze"

16 minute EMOM, alt each minute:

Minute 1: 100ft Farmers Carry

Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold

Minute 3: Max Rep Crossovers or DU or singles

Minute 4: :10-:15 second Ring L-Sit or L-sit b/t boxes or hollow hold

D: Accessories (3-4 Sets, For Quality
10 Chest Supported Trap 3 Raises
15 Chest Supported Reverse Dumbbell Flys )

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)

4 Rounds

10 Weighted BB strict shoulder 2 ovhd (from the ground)

10 Weighted BB bent over rows

15 Plate front delt raises (35/25#)

10 Weighted Pendlay rows

10 DB renegade rows (R+L = 1 rep) 50/35#

Rest :90sec b/t rounds

Midline: Weighted sit-ups/GHD

4 sets of 30 reps

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)

For Quality:

2:00 minute Machine (Easy/Moderate pace)

10 Inchworm Push-Ups

2:00 minute Machine (Easy/Moderate pace)

20 Banded Good Mornings

2:00 minute Machine (Easy/Moderate pace)

30 Alternating Lunges

B: Deadlift (Heavy Deadlift

Every 3:00 minutes, 4 Sets
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%

Percentages are based on your 1rm Deadlift )

C: Metcon (2 Rounds for time)

"Kashmir"

2 Rounds, For Time:

25/20 Cal Row or Ski or 18/14 Cal Bike

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

25/20 Cal Row or Ski or 18/14 Cal Bike

50ft Dual DB Front Rack Walking Lunges

Time Domain: 9:00-13:00

Time Cap: 18 minutes

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle 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 - Legends

Metcon (No Measure)

A. Warm up 600m Row/Erg/Bike

B. CARS /Balance PVC Pipe Warm-up

Strength: 5x5 Dual Dumbbell Deadlift 2 Second Pause At The Top Then Shoulder shrug

WOD 10 Rounds For Time

5 Pull Ups (Ring Rows)

15 Push Ups

20 Air Squats (Ring Supported Squats)

10 Med Ball Slams

15 Burpees

20 Walking Lunges