17Feb
HomeGrown AthletX - Functional Fitness
A: CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP - Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
B: CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP - Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb
C: CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP - Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
16Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets, For Quality
1:00 Row or Bike
10 Alternating V-Ups
10 KB Sumo Deadlift High Pull
:15sec Wall Lean March
6/6 SL Glute Bridge w/pause
B: Metcon (No Measure)
"Bottlebrush"
Every 3:00 minutes for 36:00 minutes, alt between the three stations:
Station 1: 500/450m Row or Ski (A:400/300m)
Station 2: 30/20 Cal Echo or 33/22 Cal Assault Bike
Station 3: 400m Run (A: 200m Run)
Primary Objective: Complete all stations in less than 2:00 minutes
Secondary Objective: Complete all stations and all rounds in the workout
C: Midline (No Measure)
3 Sets for Quality
1:00 Forearm Plank
:15/:15 Copenhagen Plank
:15/:15 Star Plank
16Feb
HomeGrown AthletX - Legends
Metcon (No Measure)
A. CARS/ Warm Up
B. Balance
Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/ Eversion )
10 steps each movement 2X
C. WOD
Legends Cindy
For 20 Minutes
5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats
16Feb
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
10 Sets
12 WB (20/14)
6 Burpee
Max shuttle run (25')
**1min of work
**1min rest
Remaining time for core/stretching
***If you are competing in the Open - you will not do the above. Please use time to stretch/active recovery***
15Feb
Announcements
THE OPEN STARTS THIS FRIDAY!!!!!!!
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Every 2:00 minutes, 4 sets, complete the following:
:30 Machine Choice
10 Lateral Line Jumps (over and back = 1)
8 Hang Snatch High Pulls, 45/35lb (20/15kg)
10 Deep Lunge Mountain Climbers
-
Prehab Work
Accumulate 30 reps of the following:
Prone Y, T, W
Banded Bird Dogs
Seated Banded Cuban Rotation and Press
B: Muscle Snatch (8:00 EMOM
1 Rep, building to a heavy for the day )
Metcon (Time)
"Parlour Palm"
For Time:
20 Power Snatch (Rx 95/65, S 75/55)
20 Bar Facing Burpees
15 Power Snatch (Rx135/95, S 115/75)
15 Bar Facing Burpees
10 Power Snatch (Rx155/105, S 125/85)
10 Bar Facing Burpees
Time Domain: 8:00-12:00
Time Cap: 15 minutes
Primary: Complete in less than 12 minutes
Secondary: challenge yourself on either the barbell or burpee portion. If you select the barbell, then try to complete each set under two minutes, if you selectburpees, aim to complete each set under 75 seconds.
Stimulus: Sprint / Anaerobic
RPE: 9/10
14Feb
Announcements
THE OPEN STARTS THIS FRIDAY!!!!!!!
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds, For Quality:
1:30 Bike
5 Inchworm Push-Ups
10 American KB Swings
10 Goblet Squats
Athletes choice on kettlebell
-
2 Rounds, For Quality:
with Empty Barbell
5 Squat Jumps
10 Bradford Press w/lockout
10 Barbell Good Mornings
Rest 1:00 minute between set
B: Clean and Jerk (Every 3:00 for 15:00
Set 1: 3 @ 70%
Set 2: 2 @ 75%
Set 3: 2 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 87%+ )
C: Metcon (AMRAP - Reps)
"Banksia"
12:00 EMOM
Min 1: 3-5 Wall Walks
Min 2: RX15-20 Chest to Bar Pull-Ups (S:14-18 Pull-Ups) (A: 8-10 Strict Banded Pull-Ups)
Min 3: 8-10 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)
Score = reps/round
Primary Objective: Each movement completed in under :40sec
Secondary Objective: Unbroken Sets
RPE: 7/10