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 - 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**

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)

3:00 Row, Damper of 1

*Build Cadence from 18 spm to 28spm by increasing by 2 spm every 30 seconds

into..

3 Sets

6/6 Archer Ring Rows

8/8 Suitcase Kettlebell Deadlift

10/10 Single Leg Glute Bridge March

12/12 second Star Plank

B: Weighted Pull-ups (10:00 EMOM
1 Weighted Strict Pull-Up
*Record heaviest weight)

C: Metcon (Time)

"Lovelace"

For Time:

1500/1250m Row or Ski 80/70 cal bike

Into:

10 Rounds,

100ft Odd Object Carry (DB, KB, Keg, Sandbag, plate)

10 Pull-Ups (A: 10 Jumping Pull-Ups

*Jumping Pull-Up is just out of reach of hands then jump into the pull-up)

Time Domain: 15:00-20:00

Time Cap: 25 Minutes

Primary Objective: Pull-Ups

Secondary Objective: Holding sub 1:15 per round

RPE: 8/10

D: Accessories (3 Sets, For Quality
6-8 Cuban Rotations 40x1 Tempo
10 Chest Supported Trap 3 Raises
15 Chest Supported Reverse Dumbbell Flys )

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. Warm up 600m Row/Erg/Bike

B. CARS /Balance PVC Pipe Warm-up

5x 5 Dual Dumbbell Deadlift 2 Second Pause Then Shoulder Shrug

C. WOD

For Time

21-15-9

DB Hang Power Cleans

DB Thruster

Rest 2:00 minute

15-12-9

DB Hang Power Clean

DB Thruster

9-6-3

DB Hang Power Cleans

DB Thruster