23May
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: Warm-up (No Measure)
Running Warm-Up
2 Rounds, For Quality
200m Run
:15sec Wall Lean March
6/6 SL Glute Bridge w/pause
10m A-Skips
10m B-Skips
B: Rowing Technique (No Measure)
2 Rounds through
:30sec Arms Only Rowing (the pick drill)
:30sec Arms and Body Rowing, (body hinge and finish with arms)
:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)
:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)
1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)
C: Metcon (Time)
"Jerry"
For Time
1 mile Run
2000m Row or Ski or 120/84 Cal Bike
1 mile Run
or
AJUSTED
For Time
800 meter Run
1,000 meter Row
800 meter Run
Time Domain: 20:00-30:00
Time Cap: 30:00 minutes
Primary Objective: Run pace, holding 5k pace
Secondary Objective: Row Pace, holding 5k +4sec/500m
D: Accessories (3-4 Sets, For Quality
10/10 Half Kneeling Banded Paloff Press Rotations
10/10 Single Leg Foot Elevated Glute Bridge
15 second extended GHD Supine Hold )
23May
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 - Legends
Metcon (No Measure)
A. Warm up 600m Row/Erg/Bike
B. CARS /Banded Movement
5x 5 Dual Dumbbell Deadlift 2 Second Pause Then Shoulder Shrug
C. WOD
4 Rounds
12 Ring Rows
400m Row/Erg
15 knees to chest on bench
10 Burpees of box
1:00 Rest between sets
23May
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
Bench Press (15min to find 1RM
Immediately into..
4x8 Bench flat flys
Total time cap 20min)
Metcon (No Measure)
Supersets: Total time cap 15min
1. 3 sets
10 Close grip bench
10 DBs tricep kickbacks (together)
2. 3 sets
"21" Empty BB
DB's Hammer curls
BB Drag bicep curls
Midline (No Measure)
EMOM 10
Plank reaches
Reverse crunch pulse
Balanced knee tucks
Plank jacks (forearms)
Hollow rock flutter kicks
22May
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: Warm-up (No Measure)
2 Sets, For Quality
6 Barbell Upright Rows
6 No Dip Muscle Clea ns
10 Behind the Neck Elbow Punch Throu gh
6 Behind the Neck Press in Split
3 Barbell Squat Jumps
----
5 Sets x 3 Seated Box Jump to High Box
*increase height on each set
B: Weightlifitng complex (Weight)
Clean and Jerk Complex
Every 2:00 minutes, 6 Sets
Power Clean + Thruster + Front Squat + Split Jerk
Rest 10 seconds
2 Pause Clean High Pulls or Segmented Clean Deadlift
*Pause is above the knee
60-75% of Limiter
C: Metcon (Time)
"What’s Normal Anyways?"
7 Rounds for Time
7 Power Cleans
7 Thrusters
7 Bar Facing Burpees
Load: (Rx 95/65, S 75/55)
Time Domain: 7:00-11:00
Time Cap: 15:00
Primary Objective: Stay unbroken on each set
Secondary Objective: Fastest overall time achieved
RPE: 8/10
21May
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
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)
20May
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