Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

BACK:

5 rounds for time - time cap 18min

10 BB bent over rows (135/95)

15 BB rows (from the rig)

35 DU or single unders

**use one BB - after rows rack on rig**

ARMS:

4 rounds

10 Ring bicep curls

10 BB supinated rows (from the rig)

15 BB tall kneeling supinated shoulder press

*Immediately into..

4 rounds

10 BB skull crushers

25 banded tricep ext

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

15 Banded Goodmornings

50ft Low Crawling Lunge

:30sec Handstand Hold

B: Metcon (No Measure)

Strength
9:00 EMOM

min 1: 6/6 Dual DB SL Romanian Deadlifts

min 2: 8-10 Seated DB Strict Press

min 3: 100ft Reverse Sled Drag

*Sub: resistance band backward walk

C: Metcon (6 Rounds for calories)

6 Sets

1:00 AMRAP

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

Max Effort cals in Remaining Time

1:00 Rest b/s

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Row ski or bike (:30ez, :20mod, :10 hrd)

5 Barbell Upright Rows

5 No Dip Muscle Cleans

5 Hang Power Cleans

10 Alt V-Ups

B: Hang Power Clean

Every 2:00 for 12:00

3 Hang Power Cleans

*Scale for new athletes: High Hang x 5 Reps

*Record heaviest set of 3

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

15 GHD Sit-Ups or 15 Weighted Sit-Ups or 20 Abmat Sit-Ups

10 Hang Power Cleans (R+115/75, Rx 95/65)

15/12 Cal Row or ski or 14/10 cal bike

Goal: ~6 Rounds

D: Warm-up (No Measure)

Mobility - if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Up dog Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 14

10 DB's Bench press

10 DB Pull overs

Remaining time: 200 Alt SL Vups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

10 Alternating Arm Swings

8 Scapular Push-Ups

10 Cossack Squats

B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Benchmark WOD

"MURPH"

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:


500m Run 


25 Pull-ups


50 Push-ups


100 Squats


500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Master Chief

For time:
1 mile Run (sub 108/88 Cal Bike)

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 14lb women vest or body armor, wear it.

Goal Time Domain: 40:00-55:00

Time Cap: 55min

C: Metcon (No Measure)

Cool down - on your own
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-in 500m run

30 Devil press (50/35)

20 WB (20/14)

10 Burpee box jump over (24/20)

20 WB

30 Devil press

Cash-out 500m run (use as a cool down)

Time remaining - Stretch/foam roller