Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10 minute AMRAP, For Quality:

1:00 Cardio Choice

10 Deep Squat w/Thoracic Rotations

5/5 Single Arm Kettlebell Clean and Jerk, Light Load

5/5 Single Arm Kettlebell Thrusters, Light Load

B: Cluster (Every 3:30 minutes, 5 sets, complete the following:
3 Cluster @ 70%, unbroken (tng)
2 Thrusters @ 80%, unbroken
1 Thruster @ 87-90%

In each 3:30 minute window complete all 6 reps. % are based on your 1rm thruster.
*Record heaviest single)

Sq Clean Thruster

C: Metcon (Time)

"The Broker"

For Time:

21-15-9

Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Chest to Bar Pull-Ups

Time Domain: 3:00-6:00

Time Cap: 10:00

RPE: 9/10

Stimulus: Shoulders / Anaerobic

Primary Objective: Fastest Overall Time Looking to manage reps and sets on each movement in order to stay moving as fast as possible.

Secondary Objective: Unbroken chest to bar pull-ups

HomeGrown AthletX - HGX-FIT

Supersets (No Measure)

Superset #1:

10-8-6-4

Bench press at 70-75-80-85% of 1RM

Banded pull aparts (blue). scale is red band

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Superset#2:

3x10

Close grip bench press

DB Ext. rotations off knee (full ROM)

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Superset#3:

2x10

DB bench press (heavy)

Box weighted dips

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Superset#4:

2x20

DB pullovers

Banded tripcep ext (from the rig)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, alt each minute:

Minute 1: Cardio Choice

Minute 2: 8 Box Jumps w/step-down

Minute 3: "Barbell Complex"

Minute 4: 5 Burpee Broad Jumps for Distance

*Barbell Complex*

5 Hang Muscle Snatch

5 Overhead Squats

3 Snatch Balances

Empty bar

AA: Warm-up (No Measure)

3-5 Sets

Snatch Lift Off

Snatch High Pull

Squat Snatch

increasing load to starting weight

B: Snatch

Every 2:30 minutes, 6-8 Sets

1 Squat Snatch

Starting @ 75% of 1rm and increase load each set

Build up to a 1rm snatch for the day.

C: Metcon (AMRAP - Rounds and Reps)

"The Collector"

12 minute AMRAP:

14 Burpees to Target

8 Dual DB Box Step Overs, (Rx50/35, S 40/25), (Rx24/20, S 20/16″)

14 Toe to Bar (A: Knee to Elbow, Strict Knee Raises)

*Target: just above reach

Goal: 4+ Rounds

Primary Objective: Achieve more than 4 rounds

Secondary Objective: Unbroken DB Step-Overs

RPE: 8/10

Stimulus: Midline / Muscular Stamina

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

20 Burpees

10/10 DB bent over rows 50/35

20 Push-ups

10/10 DB Hang snatch

20 Air squats

10/10 DB hang clean and jerk

20 Abmat sit-ups

10/10 DB upright rows

250M run

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

250/200m Row

20 Glute Bridges

:20/:20 SL Glute Bridge Hold

2 Wall Walks

B: Warm-up (No Measure)

Team Warm-Up: Rowing Golf

For Time

Row to 1000m

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 rows 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.

C: Warm-up (No Measure)

Barbell Primer

Part A) 3 Rounds

10 Barbell RDLs

5 Hang Muscle Clean and Press

5 Front Squats

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Add Loads

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Part B) 3 Rounds

6 Deadlifts

4 Hang Power Clean and Push Jerk

2 Front Squats

**Practice cycling Hang Power Clean and Push Jerk

D: Metcon (Time)

"Hotel"

12 Rounds Alternating w/partner, For Time:

12 Deadlifts

9 Hang Power Clean and Push Jerk

6 Front Squats

Load: (Rx135/95, S 115/75)

Time Domain: 12:00-16:00

Time Cap: 20:00

RPE: 8/10

HomeGrown AthletX - Functional Fitness

A: CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

B: CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

C: CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb