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)

3 Sets, For Quality:

400m Run

30 Second Dead Hang

8/8 Half Kneeling Kettlebell Bottom Up Strict Presses

8/8 B-Stance Kettlebell RDL's

8/8 Side Plank w/rotation

B: Gymnastic Skills (Rope Climbs and Toe to Bar
Work on efficiency and technique)

C: Metcon (AMRAP - Rounds and Reps)

"Comfortably Numb"

4:00 AMRAP

3/2 Rope Climbs (A: 6/6 Single Arm Ring Rows)

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

15 Toe to Bar

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets

Continue until 100 Reps

Goal: Complete in 4-5 Rounds

Cap: 6 Rounds

Time Domain: 14:00-24:00

Time Cap: 29:00

Primary Objective: Complete each movement in 1:00 minute or less

Secondary Objective: Complete 20+ Burpees each round

D: Accessories (Part A)
Accumulate 10 Eccentric Pull-Ups
*Slow as possible while still moving

Rest as needed between reps

Part B)
4 Sets, For Quality
10/10 Single Arm DB Bent Row
15 DB Hammer Curls )

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

Bench Press (5x5 at 85-87%
Immediately into..
5x10 Bench flat flys)

Metcon (No Measure)

Supersets:

1. 10 sets

10 Close grip bench

10 DB Crush grip bicep curl

2. 5 sets

10 DB Pullovers

10 DB's Floor press

3. 3 sets

"21" Empty BB

DB's Hammer curls

BB Drag bicep curls

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

10 Bootstrap Squats

8 No Dip Muscle Cleans

5/5 Behind the Neck Barbell Punch Throughs

5 Pause Overhead Squats (1sec)

5 Burpee Broad Jumps

B: Overhead Squat (Every 90 seconds, 8 Sets Alternating Stations

Station 1: 3 Overhead Squats
Start @ 75% of your 1RM Overhead Squat and increase loads by feel )

BB: Front Squat (Every 90 seconds, 8 Sets Alternating Stations

Station 2: 5 Front Squats
Start @ 75% of your 1RM Front Squat and increase loads by feel )

C: A) Warm-up (No Measure)

Primer

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Front Squat

3 Hang Power Clean

3 Thruster

Add weight to starting load

5 Tng Power Cleans

5 Thrusters

Add Weight

3 Tng Power Cleans

3 Thrusters

Add Weight

1 Power Clean

1 Thruster

D: Metcon (Time)

“Smoke on the Water”

For Time

21-15-9

Power Clean

Thruster

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

Rest 2:00 minute

15-12-9

Power Clean

Thruster

Load: (Rx 115/75, S 95/65)

Time Domain: 13:00-17:00

Time Cap: 20:00

Primary Objective: Complete each set of Thrusters unbroken

Secondary Objective: Achieve best possible time

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 rds

500m Run

10 DB's Deadlift 50/35

10 DB's Bent over rows

10 DB's Renegade rows

200m Farmers carry

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:

12/9 Calorie Echo Bike

30 Second Butcher Block Stretch

5-7 Rower Pike Ups

15 Banded Goodmornings

10 Cossack Squats

15 Banded Face Pulls , Light Band

B: Gymnastic Skills (Bar Muscle-Up Progressions )

Metcon (Time)

"Rottweiler"

4 Rounds (2/Partner)

21/15 Cal Row or Ski or 15/11 Cal Bike

15 American KB Swings (Rx53/35, S 44/26)

15 Toe to Bar

12 American KB Swings

9 Bar Muscle-Ups

9 American KB Swings

13/10 Cal Row or Ski 9/7 Cal Bike

*Alternate Full Rounds with your partner

Goal: Sub 5:00 minutes / Round

Time Cap: 25:00 minutes

Primary Objective: Complete each round in 5:00 minutes or less

Secondary Objective: Complete each set of Toe to Bar and Bar Muscle-Ups in 2 Sets or Less

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

200m Run

5 Inchworm Push-Ups

5/5 Side Plank Clam Shells

10 Prone Swimmers

3 Depth Jump to Box Jump

B: Back Squat (Every 3:00 minutes, 4 Sets
3 Back Squats @ 80-85%
+
4 Seated Box Jumps to a High Box )

C: Metcon (Time)

"Chihuahua"

For Time:

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

1 Mile Run

75 Wall Balls

Time Domain: 15:00-20:00 minutes

Time Cap: 25:00 minutes