Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

150m Run

7 Scapular Pull-Ups

14 Air Squats

7 Inchworm Push-Ups

:30sec Wall Facing HS Hold

---then---

CrossFit Tic Tac Toe

B: Metcon (No Measure)

WOD primer
2-3 Sets

3 Pull-Ups + 3 Chest to Bar Pull-Ups

5 Front Squats *build to working weight

3 Handstand Push-Ups

C: Metcon (Time)

Cycle test #5 - Hero WOD
"Bulger"

10 Rounds for Time

Run 150 meters (SUB 12/8 cal Bike)

7 Chest to Bar Pull-Ups

7 Front Squats (R+135/95, Rx 115/75)

7 Handstand Push-Ups

20:00-25:00

30:00 Time Cap

D: Metcon (No Measure)

Accessories if time permits
3 Sets

10 Reverse Nordics

10/10 Single Arm Bent Rows

:15/:15sec Side Plank

:15/:15 Copenhagen Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row

10 Barbell Goodmornings

8 Barbell Back Squats

6 Behind the Neck Strict Press

4 High Box Jumps

B: Clean and Jerk (Cycle test #4)

Every 2:00, 9 Sets

3 Rounds

2 Reps @ 75%

2 Reps @ 82%

1 Reps @ 90%

*increase weight on the single on each round

C: Metcon (Time)

"Bend and Snap"

For Time:

21-18-15-12-9-6-3

Deadlifts (R+155/105, Rx125/85)

Box Jumps (R+24/20, Rx20/16″)

Time Domain: 7:00-11:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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3 Rounds

10sec Hollow Hold

15sec Passive Hang + :15sec Active Hang

25ft/25ft A Skips + B Skips

B: Warm-up (No Measure)

Primer
3 Sets, For Quality

5/5 Single Arm OH Tall Kneeling to Standing

8 Strict Knee to Elbows

8/8 Single Arm Ring Row 2020 Tempo

C: Skills (10min)

Rope Climb Technique Work

Turkish Get-Up

D: Metcon (Time)

Skills conditioning
"Monkey Business"

4 Rounds for Time

6 Turkish Get-Up (R+50/35, Rx 40/25)

3/2 Rope Climbs

400m Run (SUB 27/22 Cal Bike)

Goal: 15:00-20:00

Time Cap: 25:00

E: Metcon (No Measure)

Mobility
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

CARS, neck, shoulders, hips, ankles + fast and loose

B: Metcon (Time)

Time Trial- Row/Ski 1,600m for time (scale 800M)

C: Metcon (AMRAP - Rounds and Reps)

15 AMRAP
15 Knees to chest

15 Steps Ups (box/plate)

15 Banded Chest Press

15 DBall Slams

15 Air Squats

**Scale is 8 reps**

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rds
250m run/ski

10 Burpee deadlift (50/35)

10 Strict knees to elbow

10/10 Renegade rows (push-up/row/row = 1rep)

250m Farmers carry

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (No Measure)

4 rounds - pair of DB's
8 DB deadlift

10 DB power cleans

12 DB front squats

14 DB box step overs

50' DB farmers carry