Workout of the day

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

Spend the first part of today's Warm Up going through the following Mobility Exercises:

1:00 Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch

into..

2 Sets, For Quality:

5/5 World's Greatest Stretch

5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load

5/5 Double Kettlebell Windmills, Light/Moderate Load

B: Gymnastic Skills (Kipping Pull-Up
-Beat Swings
-Kipping Pull-Up + Drop
-Kipping Pull-Up + Pause + Kipping Pull-Up
-Elevator Pull-Ups

Butterfly Pull-Up
-Foot Scoop Rotations / Reverse Bicycle
-Controlled Arm Circular Rotations
-Controlled Arm and Fee)

C: Metcon (2 Rounds for time)

"Pittie"

For Time:

60 Pull Ups (A: Banded Strict Pull-Ups)

42 V-Ups

24 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Rest 5:00 minutes

6 Rounds, For Time:

10 Pull Ups

7 V-Ups

4 Dual DB Hang Clean and Jerk

Time Cap: Part A: 12 minutes / Part B: 12 minutes

Score: Time for each piece

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

2:00 minute Machine Choice

into:

2 Sets, For Quality:

30 Second Wall Sit Hold

30 Second Banded Glute Bridge Hold

10 Quadruped Scapular Push-Ups

100/100ft (30/30m) Single Arm Kettlebell Overhead Carry, Moderate Load

AA: A) Warm-up (No Measure)

Primer

Complete the Following with an Empty Barbell

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

Complete the Following with Light Loads

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

3 Overhead Squats

B: Power Snatch (Every 90 seconds, 10 Sets
Set 1: 3 Reps @ 65%
Set 2: 2 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4-10 1 Rep Building to a 1RM for the Day )

C: Metcon (Time)

"Basenji"

For Time

10 Rounds

30 Double Unders (A: 60 single unders)

3 Overhead Squats (Rx 185/125, S 155/105)

*the barbell is from the floor, we challenge you to perform the first rep a snatch (power or squat)

Goal: Sub 12:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Achieve best possible result

Secondary Goal: No misses on the Snatch

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

A: Metcon (No Measure)

A- Extended Walk 1,600m (2X around buildings)

B. CARs-Focus Neck, scapular, shoulder, hips ankles

C. Med Ball Warm-Up

WOD For Time

800m Row /Erg

20 Wall Balls

20 Plate Hops (single leg if possible)

20 Banded Face Pulls

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Face Pulls

800m Row/Erg

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Chest: Mid to heavy weight

1. Bench press 5x5 at 80%

**Between each set perform 20 push-ups**

2. Bench close grip 5x8

3. DB Skull crushers 4x8

4. DB Floor press 5x8

Superset: x10

10 DB pullovers

10 DB Hammer curls

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

Primer (No Measure)

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

–

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

-

3 Position Clean

3-5 Sets

3 Position Power Clean + Split Jerk

3-5 Sets

3 Position Squat Clean + Split Jerk

Clean Complex (Weight)

Every 90 seconds, 6 Sets:

1 Deadlift + 1 Sq Clean + 1 Hang Sq Clean + 1 Jerk

Starting @ 80% of your 1rm Clean and Jerk and increasing

"Aussie" (Time)

4 Rounds, For Time

21 Box Jumps, (Rx24/20, S 20/16″)

15 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Up or DB L sit press)

9 Power Cleans, (Rx135/95, S 115/75)

Time Domain: 10:00-12:00

Time Cap: 18 minutes

Primary Objective: Unbroken Power Cleans

Secondary Objective: Overall Time

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

10/10 Banded External Rotations

10/10 Banded Internal Rotations

10 Alternating Thoracic Bridges

20 Bear Plank Shoulder Taps

5/5 Archer Ring Rows

B: Gymnastic Skills (10:00 AMRAP
Max Accumulated Freestanding Handstand Hold

1 Rep = 1 Sec )

C: Metcon (AMRAP - Rounds and Reps)

"Don't Stop 'Til You Get Enough”

15:00 AMRAP

10/8 Calorie Row

10 DB Bench Press (Rx50/35, S 40/25)

10 Ring Rows

10/7 Calorie Bike

*Rings Set to Arm Distance Off Floor for RX Ring Row