Workout of the day

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

4 Rounds, Continuous Rowing

:30 Slow

:30 Moderate

:15 Fast

------

2 Sets for Quality

10 Down Dog Toe Taps

:20 Dual Kettlebell Overhead Hold

10 Bent Over Y-T-I

20 Bear Plank Pull Throughs

B: Gymnastic Skills

Skill Progression

*3 Perfect Deliberate Wall Walks

*1 Wall Walk + 20 Shoulder Taps

*Practice lateral walks along the Wall (wall facing)

*Kick up to wall then move hands closer to wall

*Kick up further away from wall and walk to wall

*5ft walks to wall

*practice partner handstand walks out on floor

AJUSTED OPTIONS

Every 90 seconds, 5 Sets

3 Wall Walks + 20 Shoulder Taps on Final Rep

or

:30 seconds Nose to Wall Handstand Hold or Practice walking

C: Metcon (No Measure)

"Prank Sinatra"

16:00 EMOM

min 1: 8 Strict Handstand Push-Ups

min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups

min 3: 12/10 cal Row or Ski or 8/7 cal Bike

min 4: Rest

*add 3/2 Calories on each round

**Repeat From, July 20th, 2021

D: 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

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10/10 PVC Around the Worlds

10 PVC Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

AA: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Hang High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

B: Power Snatch (10:00 EMOM
min 1-3: 3 Reps @ 60-65%
min 4-6: 2 Reps @ 65-70%
min 7-8: 2 Reps @ 70-75%
min 9-10: 1 Rep @ 80%

*All singles. Focus on good set-up and speed through the middle )

C: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up /CARs

B. Balance Work

C. WOD For Time

1,0000m Row/Erg

25 Burpees

800m Row/Erg

25 Push Ups

600m Row/Erg

25 Air Squats

400m Row/Erg

25 Ring Rows

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

10 Rounds

10 Deadlifts 135/105

10 DB Bench press 50/35

10 KB Russian swings 70/53

*Time cap 30min*

Remaining time:

10 DBs Bicep curls (against the wall-together)

10 DBs Hammer curls (together)

10 DBs Tricep kickback

10 DB Preacher curls (from the bench)

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

200m Run

10 Alternating Arm Swing s

8 Ring Row

8 Scapular Push-Ups

10 Cossack Squats

B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

BB: Metcon (Time)

"Murph"

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit


For time:500m Run 


25 Pull-ups


50 Push-ups


100 Squats


500m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

Partner Murph

Two person team version:

For time:

1 mile Run


100 Pull-ups


200 Push-ups


300 Squats

*1 run together and split work as needed

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

Metcon (No Measure)

4 Rounds

1000m of your choice

20 DBs clean and jerk 50/35

20 Overhead plate lunges 25/15

20 DBs Renegade rows

*Remaining time: mobility/stretch*