Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-in: 100 Alt Vups

then...

4 Rounds

8 SA DB power cleans (right)

8 SA DB push jerks (right)

8 SA DB front squats (right)

8 SA DB alt lunges (right)

32 knee windshield wipers (right to left = 1 rep)

8 SA DB power cleans (left)

8 SA DB push jerks (left)

8 SA DB front squats (left)

8 SA DB alt lunges (left)

32 knee windshield wipers (left to right = 1 rep)

500m run

HomeGrown AthletX - HGX-FIT for Kids

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A: Metcon (No Measure)

Buy-in: 100 Alt vups or abmat situps

4 Rds

8 SA DB power cleans (right)

8 SA DB shoulder to overhead (right)

8 SA DB front squats (right)

100m plate overhead carry

8 SA DB power cleans (left)

8 SA DB shoulder to overhead (left)

8 SA DB front squats (left)

100m plate overhead carry

400m run

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 - 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