Workout of the day

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

1:00 Machine of Choice

5/5 Single Leg DB RDLs

2/2 Turkish Get Ups

1 Skin the Cat

:20 Tuck L-Hang

B: Metcon (Time)

3 Person Team Workout

"Bourbon Street"

For Time:

20 Strict Weighted Pull-Ups (total)

40 Synchro Deadlifts (Rx 225/155, S 165/125)

40 Synchro Alt DB Hang Snatch (Rx50/35, S 40/25)

60 Synchro Pull-Ups

40 Synchro Alt DB Hang Snatch

40 Synchro Deadlifts

20 Strict Weighted Pull-Ups (total)

*Strict Weighted Pull-Ups = Accumulate reps as group, while 1 partner holds deadlift

Alt DB Hang Snatch, Deadlifts, Toe to Bar = 2 Partners Working Synchronized, 1 Resting

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

Rx: CrossFit Games Open 23.2A Rx (All Ages) (AMRAP - Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

Scale: CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP - Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

23.2B: CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B Kettlebell Sumo Deadlift 5x8

C. WOD 25 Min AMRAP

100m Dumbbell Farmers Carry

14 Box/Plate Step Up

12 Dball Slams

10 Dumbbell Upright Row

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets,

1:00 Cardio Choice

25/25ft (7m/7m) Lateral Shuffle

50ft (15m) Straight Arm/Leg Bear Cr awl

10/10ft (3m/3m) Lateral Quadruped C rawl

Handstand Walk (Skills and Drills
10:00-15:00 Handstand Walk Play Time
--
-Wall Walk + Wall Facing Shoulder Taps
-Wall Supported Handstand Weight Shifts
-Handstand Walk to Wall
-Partner Assisted Handstand Walk )

C: Metcon (No Measure)

"The Strip"

20:00 EMOM

min 1: Handstand Walk for Distance 25/25ft (A: Max Wall Supported Handstand Hold or Box)

min 2: 15-20 Unbroken V-Ups

min 3: Shuttle Run for Distance 25/25ft

min 4: 1:00 Machine Choice @ active recovery

Primary Objective: Find and option that allows for consistent work and improvement in the range of 45sec on Handstand Walking.

Secondary Objective: Maintain 400ft+ of Shuttle Runs

RPE: 6/10

D: Midline (No Measure)

3 Sets for Quality

1:10 Forearm Plank

:18/:18 Copenhagen Plank

:18/:18 Star Plank

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 supersets - time cap 8min

12 Pendlay rows

12/12 KB SA bent over rows

Rest 2min

4 Rounds - time cap 18min

20 DB renegade rows

10 DB burpee/stand (DL)

5/5 DB SA sumo DL high pull

10 BB reverse curls

10 BB bicep curls

Rest 2min

Midline: Plank rotation + pull through

10/10 + 20

**use a light DB for rotation and heavier DB for pull through**

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 Dead-Hang

5/5 Quadruped Thoracic Rotations

:45 of Glute Bridge Hold

-

into..

3 Sets

5 Dual KB Push Press +50ft Dual KB OH Carry

B: Push Press (Every 2:00 minutes, 5 sets, complete the following:

Sets 1: 5 reps @ 65%
Set 2: 4 reps @ 70%
Set 3: 3 reps @ 75%
Set 4: 3 reps @ 80%
Set 5: 3 Reps @ 85% )

C: Metcon (3 Rounds for reps)

"Joia Beach"

3 Sets:

3:00 minutes AMRAP

15 DB Bench Presses (Rx50/35, S 40/25)

100m Farmers Carry with DB

Max Strict Pull-Ups in the Remaining Time

R: 2:00 b/s

*Record max pull-ups each round

Primary Objective: Strict Pull-Ups accumulating as many as possible

Secondary Objective: Unbroken with either bench press or farmers carry, you don’t need to do both.

RPE: 7/10