13Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (Time)
Time cap 15min
10 DB RDL (70/50, 50/35)
10 DB Floor press
250M Run
8 DB RDL
8 DB Floor press
250M Run
6 RDL
6 DB Floor press
250M Run
4 RDL
4 DB Floor press
250M Run
2 DB RDL
2 DB Floor press
B: Metcon (No Measure)
For quality
3 Rounds
20 BB rows (pronate grip) from the rig
20 BB rows (supinated grip) from the rig
10/side Medball offset push-ups
10 Alt Medball PU
20/side Single Arm Medball sit-up
12Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2:00 Cardio Choice
:30/:30 Foam Roll Lats
:30sec Foam Roll Upper Thoracic to Lumbar
2 Rounds
1:00 Row
10 Scapular Pull-Ups
10 Kip Swings
10/10 Single Arm Upright Rows
10/10 Single Arm DB Press
10/10 Wrist Rotations
B: Metcon (Time)
Partner WOD
4 Rounds for Time
30/24 Cal Row or ski or 27/21 Cal Bike
30 Toe to Bar
30/24 Cal Row or ski or 27/21 Cal Bike
30 Handstand Push-Ups
*Can break up the reps in any way you want to in order to complete the workout.
Time Domain: 22:00-30:00
Time Cap: 32:00
11Mar
HomeGrown AthletX - Functional Fitness
A: CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
B: CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Masters RX (Ages 55+) click here
INTERMEDIATE LEVEL
C: CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
10Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
-------
2 Rounds
8 (Inchworm Push-Up + Squat)
10/10 Glute Bridge March
:15sec Dead-Hang + :15sec Active Hang
8/8 Single Arm Ring Rows
B: Metcon (3 Rounds for time)
3 Sets
Buy in: 400m Run
18-15-12
Box Jumps (R+24/20, Rx20/16″)
Abmat Sit-Ups
Push-Ups
Buy out: 100m Farmers Carry (R+50/35, Rx 40/25)
R: 3:00 b/s
Time Domain Per Set: 7:00-10:00
Time Cap Per Set: 11:00
C: Metcon (No Measure)
Accessories if time permits
3x12 Seated Reverse Flys
R: 60sec b/s
3x12 Dual DB Bicep Curls
R: 60sec b/s
3x12 Banded Tricep Extensions
R: 60sec b/s
10Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Core: EMOM 10
Abmat sit-ups
Russian Twist (with medball)
Bicycle Crunches
Flutter kicks
Hollow Rock
Ankle touches (medball to ankles)
Legs straight – full sit-ups (with medball)
Plank (forearms) - Up/Up/Down/Down
Vups/Knee ups
Circle of Death (with medball)
B: Metcon (No Measure)
Landmines
For quality
RDL
Front squat
Single leg deadlift (same side
Kneeling single arm shoulder press (same side)
Single arm bent over rows
T-Rows
C: Metcon (No Measure)
Open 22.3
Mobility/Stretch
Active Recovery
09Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Cardio of Choice
10 Barbell RDLs
5 Hip Muscle-Cleans
10 Medball Cleans
10 V-Outs
10 Jumping Squats
B: Power Clean
Take 10:00 to Find a Heavy Power Clean for the Day
C: Metcon (Time)
50 Wall Balls (R+20/14, Rx 16/12)
25 Power Cleans (R+135/95, Rx 115/75)
40 Wall Balls
20 Power Cleans
30 Wall Balls
15 Power Cleans
20 Wall Balls
10 Power Cleans
10 Wall Balls
5 Power Cleans
Goal: 11:00-15:00
Time Cap: 22