16Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Deadlift
10 Deadlift 70% of 1RM
50 DU
8 DL 75%
50DU
6 DL 80%
50 DU
4 DL 85%
50 DU
2 DL 90+%
50 DU
B: Metcon (No Measure)
Core
10 rounds
250M run
10 TTB or 15 Knee to waist
15Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds - cap 10min
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Weighted Passthroughs + 10 Overhead Squats
10 Scapular Pull-Ups
50ft BW Walking Lunge
B: Snatch (Cycle test #3)
1RM Snatch
Every 90sec, 9 Sets Total
3 Rounds
3 Reps @ 75%
2 Reps @ 80%
1 Reps @ 85%
*increase weight on the single on each round
C: Metcon (AMRAP - Rounds and Reps)
Midline conditioning
9:00 AMRAP
10 Plate Sit-Up (R+25/15, Rx 15/10)
20 American KBS (R+53/35, Rx44/26)
30 Double Unders (Sub 8/6 cal ski)
Goal: ~5+ Rounds
D: Metcon (No Measure)
Accessories - 4 sets
:20sec GHD Supine Hold
:40sec Sorenson Hold
6 Cuban Rotations
10 DB Around the World Raises
14Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
1:00 Cal Row or Cal Bike
10 Air Squats
50/50ft SA Bottoms Up KB Waiters Walk
20 Bear Plank Shoulder Taps
10 Bent Over Trap 3 Raises
B: Metcon (Time)
50 Strict Handstand Push-Ups for Time
Time Cap: 10:00
C: Metcon (20 Rounds for reps)
Cycle test #2
Capacity Test
"The Thin Red Line"
20:00 EMOM
min 1: Cal Row or Ski
min 2: Burpees
min 3: Cal Bike
min 4: Wall Balls (R+20/14, Rx 16/12)
Score is Max Reps
The goal for this workout is to maintain 15-20 Cals on the rower for men and 12-16 cal on the rower for women. For the bike we are looking at similar reps unless we are on the echo and then we should adjust things down by about 2 reps. Challenge yourself and set a goal to hold for the duration of the workout.
D: Metcon (No Measure)
Accessories
Part A. 4 sets
4-6 Strict Pull-Up (31x3 Tempo)
10 Deficit Parallette Push-Ups
Part B. 3 Sets
10-15 Feet Elevated Ring Row
:20sec Ring Support Hold
14Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Bench - DB
5 Sets
20 Alt Incline DB bench press (static hold at top while other arm is active)
20 Incline DB pull overs
20 Incline DB fly
20 DB kickbacks
**DB weight is the same for first two movements**
**DB weight is the same for the last two movements**
B: Metcon (No Measure)
Bicep pump shesh
4 rounds
All movements 8 reps with BB
1 and 1/2 Bicep curl
Top down 1 and 1/2 reverse curls
Tall kneeling mixed grip curls
Tall kneeling supinated shoulder press
13Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets
10 Bootstrap Squats
5 Squat Jumps
5 Inchworm Push-Ups
10 Banded Face Pulls
10 KB Deadlifts
10 Russian KBS
B: The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Cycle test #1
This will be on a 40:00 Clock to allow you to tackle the back squat, strict press, and deadlift on your own time. Ideally we want to limit the amount of lifts @ or above 85%. This means we start to have longer rest periods as we start to hit singles at those high percentages. Start each lift with 5 reps @ 50%, then go to 3 reps @ 60%, 3 @ 70% then we should go to singles the rest of the way to a 1RM for each on the day.
C: Metcon (No Measure)
Mobility - 7min
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
12Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Shoulders
5 Sets
6/6 DB SA hang clean
6/6 DB SA shoulder 2 ovhd
6/6 DB SA hang clean and jerk
100m Plate ovhd carry
**Complete one side throughout the 3 movements - unbroken**
B: Metcon (No Measure)
Back
5 Sets
10 DBs Renegade rows (push-up/row/push-up/row = 1 rep)
10 DB Elevated plank rows (use bench - hips down)
C: Metcon (No Measure)
Core - time permitting