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 - Legends

A: Metcon (No Measure)

A- Extended Walk 1,600m (2X around buildings)

B. CARs-Focus Neck, scapular, shoulder, hips ankles

C. Med Ball Warm-Up

WOD For Time

800m Row /Erg

20 Wall Balls

20 Plate Hops (single leg if possible)

20 Banded Face Pulls

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Face Pulls

800m Row/Erg

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)

Primer (No Measure)

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

–

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

-

3 Position Clean

3-5 Sets

3 Position Power Clean + Split Jerk

3-5 Sets

3 Position Squat Clean + Split Jerk

Clean Complex (Weight)

Every 90 seconds, 6 Sets:

1 Deadlift + 1 Sq Clean + 1 Hang Sq Clean + 1 Jerk

Starting @ 80% of your 1rm Clean and Jerk and increasing

"Aussie" (Time)

4 Rounds, For Time

21 Box Jumps, (Rx24/20, S 20/16″)

15 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Up or DB L sit press)

9 Power Cleans, (Rx135/95, S 115/75)

Time Domain: 10:00-12:00

Time Cap: 18 minutes

Primary Objective: Unbroken Power Cleans

Secondary Objective: Overall 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 - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

10/10 Banded External Rotations

10/10 Banded Internal Rotations

10 Alternating Thoracic Bridges

20 Bear Plank Shoulder Taps

5/5 Archer Ring Rows

B: Gymnastic Skills (10:00 AMRAP
Max Accumulated Freestanding Handstand Hold

1 Rep = 1 Sec )

C: Metcon (AMRAP - Rounds and Reps)

"Don't Stop 'Til You Get Enough”

15:00 AMRAP

10/8 Calorie Row

10 DB Bench Press (Rx50/35, S 40/25)

10 Ring Rows

10/7 Calorie Bike

*Rings Set to Arm Distance Off Floor for RX Ring Row

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

View Public Whiteboard

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

10/10 Banded External Rotations

10/10 Banded Internal Rotations

10 Alternating Thoracic Bridges

20 Bear Plank Shoulder Taps

5/5 Archer Ring Rows

B: Gymnastic Skills (10:00 AMRAP
Max Accumulated Freestanding Handstand Hold

1 Rep = 1 Sec )

C: Metcon (AMRAP - Rounds and Reps)

"Don't Stop 'Til You Get Enough”

15:00 AMRAP

10/8 Calorie Row

10 DB Bench Press (Rx50/35, S 40/25)

10 Ring Rows

10/7 Calorie Bike

*Rings Set to Arm Distance Off Floor for RX Ring Row

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

400m Run

8/8 Single Arm Dumbbell Upright Row

16 Alternating Box Step-Ups

8/8 Single Arm Dumbbell Push Press

into..

5:00 minutes AMRAP

Junk Yard Dog

Alternating Rounds with Partner

AA: Warm-up (No Measure)

Primer

Part A)

2 Sets

3 High Hang Snatch High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Balance 2''-4''-6''

Part B)

3 Sets, increasing loads

Power Snatch

Rest 10 seconds

2-3 TnG Power Snatch

B: Metcon (4 Rounds for reps)

"We are the World"

4 Sets

5:00 AMRAP : 2:00 minute Rest

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

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

20 Box Jump Overs (Rx24/20, S 20/16″)

Max Power Snatch in Remaining Time (Rx135/95, S 115/75)

C: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

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

30 second Kettlebell Dead-Bug

30 second Alternating Bird-Dogs w/pause at extension

15 second Passive Hang + 15 second Active Hang

10 Strict Knee to Chest

:30/:30 Samson Stretch Hold

B: Deadlift (Deadstop Deadlift (Heavy Session)
Every 3:00 minutes, 5 Sets
4 Reps @ 80%
3 Reps @ 83%
3 Reps @ 85%
2 Reps @ 87%+
2 Reps @ 90%+ )

C: Metcon (Time)

"Man in the Mirror"

For Time:

50/40 Strict Pull-Ups (A: Banded Strict Pull-Ups)

100/80 Push-Ups (A: Band Assisted Push-Ups)

50 Toes To Bar (A: Tuck Ups )

100 Air Squats

Time Domain: 12:00-17:00

Time Cap: 18:00