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 - HGX-FIT

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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

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/Warm Up

B. Kettlebell Deadlift Move Bell Behind Ankles on Descent

C. WOD

2 Rounds for Time

600m Row/Erg

10 ring rows

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

40 Air Squats

15 Push-Ups

10 ring rows

600 Row/Erg

Rest 2:00 minutes between intervals

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)

10:00 minutes, For Quality

5 Med-Ball Thoracic Extensions

10 Plate Loaded Alternating Cossack Squats

10 Barbell RDLs

5 Hang Muscle Clean and Press, 45/35lb (20/15kg)

1:00 Bike

B: Weightlifitng complex (Weight)

Shoulder to Overhead Strength

10 minute EMOM:

1 Power Clean + 3 Push Press + 2 Push Jerks

*Starting @ 65% of your 1rm Push Press and increasing load each set, building to 83-85% of your 1rm push press

C: Metcon (4 Rounds for reps)

"Turing"

4 Sets

2:00 AMRAP

15/10 Cal Row or Ski 10/7 Cal Bike

Max Thrusters in Remaining Time:

Set 1: (Rx 95/65, S 75/55),

Set 2: (Rx 115/75, S 95/65),

Set 3: (Rx135/95, S 115/75)

Set 4: (Rx155/105, S 125/85)

Rest 1:00 minute between sets

Primary Objective: Minimums for Reps (Set 1: 10 Reps, set 2: 7 Reps, set 3: 5 Reps, Set 4: 3 Reps)

Secondary Objective: Complete 5+ Reps on Final Bar

RPE: 9/10

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

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Every 1:30 for 7:30min
5x5 at 80-85% of 1RM)

B: Front Rack Lunge (Every 1:30 for 7:30min
Alt Front rack lunge
5x10
Set 1-2 at 55% or 1RM Pwr Cln
Set 3-4 at 65% of 1RM Pwr Cln
Set 5 at 75% of 1RM Pwr Cln)

C: Weightlifitng complex (Weight)

EMOM 12

2 Strict press+3 Push press

Start at 70% of 1RM strict press

**Build each set**