Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1:00 Row

7 Scapular Pull-Ups

14 Air Squats

7 Inchworm Push-Ups

:30sec Wall Facing HS Hold

---then---

CrossFit Tic Tac Toe

B: Metcon (Time)

Hero WOD
"HILDY"

For time

100 Cal Row

75 Thrusters (Rx45/35, sub 33/15)

50 Pull-Ups

75 Wall Balls (Rx 20/14, sub 6/12)

100 Cal Row or ski or 70 cals bike

Time Domain: 18:00-25:00

Time Cap: 30:00

C: Metcon (No Measure)

Core finisher: 3 Sets for max reps
:30sec V-Ups

:15sec Rest

:30sec Mountain Climbers (core)

:15sec Rest

:30sec Weighted Russian Twists

:15sec Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
1:00 Bike

25/25ft Quadruped Crawl Slow Deliberate

7/7 KB Windmills

15 Banded Face Pulls

:20 Extended Reverse Plank Bridge

B: Handstand Push-ups (2 Sets for max reps)

30sec Max Deficit Strict Handstand Push-Ups 4/2.5'

1:00 Rest

:45sec Deficit Strict Handstand Push-Ups 2/1''

1:00 Rest

1:00 Strict Handstand Push-Ups

R: 2:00 b/s

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

21/15 cal row or ski or 15/11 cal bike

15 DB Bench Press (R+50/35, Rx 40/25)

15 Deadlifts (R+ 225/155, Rx 165/125)

Goal: 4+ Rounds

D: Metcon (No Measure)

4 Sets for quality
20 Banded Tricep Press Downs

10 DB Pull-Overs

:30sec Weighted Sorenson Hold

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
200m Run

10 Dual KB Deadlifts

:20/:20 Side Plank

4/4 Single Arm Ring Row

B: Bar Muscle-ups (Bar Muscle-Up Technique )

C: Metcon (Time)

15-12-9-6

Bar Muscle-Ups

50m Double DBFarmers Carry (25m down, 25m back) (R+80/60, Rx 50/30)

400m Run (SUB 27/22 Cal Bike)

Time Domain: 12:00-20:00

Time Cap: 25:00 Time Cap

* SUB BMU: banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up .

D: Metcon (No Measure)

Accessories
5 Sets for quality

1:00 Sandbag Hold

:30sec Renegade Rows

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Partner

Medball sit-ups

6 x 25reps (each person)

B: Metcon (No Measure)

Back
4 Rounds

15 DBs RDL

10 DB SA bent over rows

......

4 Rounds

10 BB wide grip bent over rows

10 BB wide grip Yates rows (supinated grip)

......

EMOM10

10 BB pendlay rows

C: Metcon (No Measure)

Time remaining

X Sets

20 BB reverse curls

20 BB shoulder to overhead

20 DB hammer curls

20 DB tricep kickbacks

...Rest 1:30 b/t sets

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM
min 1: Cardio Choice, Easy

min 2: 10 PVC Passovers + 10 Overhead Squats

min 3: 10-12 Alt DB Hang Snatch

min 4: 5 Seated Box Jump to High Box

B1: Metcon (Weight)

Weightlifting
Every 2:00 for 12:00, 6 Sets

Power Snatch + Squat Snatch

1+3 @ 72%

1+2 @ 77%

1+1 @ 82%

1+3 @ 75%

1+2 @ 80%

1+1 @ 85%

*Record 1+1 weight

B2: Snatch Pull

From 12:00-20:00

4 Sets x 3 Reps @ 100-105%

C: Metcon (Time)

5 Sets for Time

10 Power Snatch (R+95/65, Rx 75/55)

10 Box Jump Overs (R+24/20, Rx20/16″)

10 Overhead Squats

R: 1:00 b/s

Time Domain: 1:30-2:00/Round

Time Cap: 18:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
12/10 Cals

10 Deep Lunge Mountain Climbers

10 Alt V-Ups

10 Bar Kip Swings

8/6 Push-Ups

B: Skills/Technique

Toes to Bar

Rope Climbs

C: Metcon (3 Rounds for calories)

3 Sets:

7:00 AMRAP

30 Toes to Bar

20 Burpees to Target 6'' above reach

4/3 Rope Climbs

Max Cal Row Ski or Bike in remaining time.

Rest 3:00 b/s

Goal: ~2:00 on rower or ski to finish each set

~40/32 cals row or ski and ~23/30 cals bike

D: Warm-up (No Measure)

Accessories
Part A) 4 Sets, for quality

4-6 Wide Grip Strict Pull-Up (31x3 Tempo)

10 Dual DB Hammer Curls

Part B) 3 Sets

10-15 Feet Elevated Ring Row

:20sec Ring Support Hold