04Jun
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
AMRAP 5
5 DB Burpee stand (50/35)
5 DB Hang clean
5 DB Shoulder to ovhd
100' DB farmers carry
*complete set with right, then next set with left*
Rest 2min
AMRAP 7
7 DB RDL
7 DB Hang C&J (from the floor)
100' Plate overhead carry (35/25#)
*complete set with right, then next set with left*
Rest 2min
AMRAP 9
9 DB Crush grip bicep curl
9 DB Devil press
9 DB Bent over rows
*complete set with right, then next set with left*
03Jun
Announcements
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
200m Run
10 Deep Lunge Mountain Climbers
10 Kettlebell Sumo Deadlift High Pull
5/5 Alternating Active Pigeon St retch
B: Metcon (Time)
Rowing Golf
Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.
*record times: Fastest timeis 4:01*
C: Metcon (Time)
"Grand Theft Auto"
3 Rounds For Time
Row 500 meters
21 Burpees
Run 400 meters (A: 27/22 Cal Bike)
Time Domain: 13:00-17:00 minutes
Time Cap: 22:00 minutes
D: Recovery (No Measure)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
02Jun
Announcements
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
:30sec Double Under or Bike
7/7 KB Windmill
50/50ft Bottoms Up KB Waiters Carry
:20 second Tuck L-Hang
B: Gymnastic Skills (Bar muscle up skills/progressions)
C: Metcon (AMRAP - Rounds and Reps)
"Bachelor Party"
18:00 AMRAP
5 Bar Muscle-Up (A: Burpee Pull-Ups)
30 Double Unders (A:60 singles)
10 Toe to Bar (A: Knee to Elbow)
30 Double Unders
29/21 cal row or Ski or 20/15 Cal Bike
30 Double Unders
Primary Objective: Complete 5+ Rounds
Secondary Objective: Stay unbroken on the Bar Muscle-Ups and Toe to Bar
01Jun
Announcements
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, for Quality
1:00 Bike, increase intensity each set
8/8 Dual DB Split Stance Romanian Deadlift
6 Inchworm Push-Ups
10/10 Glute Bridge March
15 Air Squats
AA: Warm-up (No Measure)
Barbell Prep / Technique
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
into..
3-5 Sets
3 Position Power Clean + 1 Squat Clean, adding weight to 60% on each set
B: Weightlifitng complex (Weight)
Power Clean + Squat Clean
10:00 EMOM
min 1-3: 3+1 Reps @ 60-65%
min 4-6: 2+1 Reps @ 65-70%
min 7-8: 2+1 Reps @ 70-75%
min 9-10: 1+1 Rep @ 80%
*All singles. Focus onset-up and speed through the middle
C: Metcon (Time)
3 Rounds for Time
18 Wall Balls (Rx 20/14, S 16/12)
50m Prowler Push (RxMen Four 45/ Women Two 45 Plates, S:Men two 45/ Women Two 25 Plates) (25m down, 25m back)
9 Power Clean
6 Front Squat
Load: (Rx155/105, S 125/85)
Goal: 12:00-18:00 minutes
Time Cap: 20:00
Primary Objective: Complete each round in sub 3:30 minutes
Secondary Objective: Stay unbroken on the Wall Balls
Stimulus: Barbell Cycling / V02 Max
RPE: 8/10
01Jun
Announcements
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Legends
Metcon (No Measure)
A. Warm up 600m Row/Erg/Bike
B. CARS /Red Banded Warm Up
WOD
1,600 Row/Erg Buy-in
Into 10 Rounds
100m Heavy Object Farmers Carry
10 Pull Ups
10 Push Ups
10 Air Squats
10 Burpees
25 Min. Time Cap
01Jun
Announcements
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every 1:30 for 6min
4x3 at 90% of 1RM)
B: Front Rack Lunge (Every 1:30 for 7:30min
Alt Front rack lunge
5x10
Set 1-2 at 65% or 1RM Pwr Cln
Set 3-4 at 75% of 1RM Pwr Cln
Set 5 at 85% of 1RM Pwr Cln)
C: Weightlifitng complex (Weight)
EMOM 10
1 Strict press+2 Push press
Start at 80-85% of 1RM strict press
**Build each set**
Midline (No Measure)
Sliders:
1. Knee tucks
2. Alt mountain climbers
3. Pike
4. Spiderman push-up
5. Tall plank slide out (lateral)
6. Half moon (hand to waist)
7. Half moon (foot to hand)