Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Banded Shoulder Prep

-10/10 Banded External Shoulder Rotations

-10/10 Banded Internal Shoulder Rotations

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-15 Banded Pull-Aparts

-10/10 Palms Up Banded Lateral Shoulder Raises

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Warm-up (No Measure)

Muscle-Up primer
3 Rounds

10 Hollow Body Banded Pull-Overs

10 Ring V-Outs

3 Bar Kip Swing to Hips

—

Then go over Banded Bar Muscle-Ups or Box Bar Muscle-Ups for the workout today.

C: Metcon (2 Rounds for reps)

Conditioning (Part A)

8:00 AMRAP

3 Bar Muscle-Ups

6 Burpees

*increase 1 Bar Muscle-Up Each Round

*Record Bar MU

R: 5:00 before Part B

Conditioning (Part B)

8:00 AMRAP

6 Shoulder to Overhead (R+115/75, Rx 95/65)

6 Bar Facing Burpees

*increase shoulder to overhead by 2 reps each round

*Record S2OVHD

D: Metcon (No Measure)

If time permits
3 Sets, For Quality

10 Strict Toe to Bar

:30sec Tuck L-Hang

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Incline)

15min to work for 1RM

Then...

5 x 5 at 75% of new 1RM for the day

Rest 1min B/T rounds

B: Metcon (No Measure)

Shoulders
4 Rds

12 BB Seated behind the neck press

12 DB Arnold press

12 DB Seated rear delt raises

12 DB Front to side delt raises

Rest 1min B/T rounds

Then...

3 Rounds: Small plates (2.5-5#)

15 "Y"

15 "A"

15 "W"

***Engage lower traps***

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warmup

B: Back Squat

Every 3:00 for 15:00

5 Back Squats @ 70%+

C: Metcon (No Measure)

16:00 EMOM

min 1: 16/13 Cal Row Ski or 15/11 bike

min 2: 100m Run

min 3: 16 Dual DB Front Rack Forward Step Alt Lunges (R+50/35, Rx 40/25)

min 4: Rest

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Open Prep
10 Rounds

10 TTB/Knees to waist

200M Run

B: Metcon (AMRAP - Rounds and Reps)

Open Prep part B
AMRAP 10

10 Thrusters (95/75, 75/55)

30 DU or 60 Singles

C: Metcon (No Measure)

Time remaining:

Kipping/Butterflies

Pull-ups

C2B

**Quality/focus on your rhythm**

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

Warm up
400m Run

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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 (4 Rounds for reps)

4:00 AMRAP, 2:00 Rest x 4 Sets

8 Strict Pull-Up

8 Strict Handstand Push-Up

16 Ab mat sit ups

*pick up where you left off

*Goal is to get close to 2 rounds done in each AMRAP. Start on whatever movement you left off with.

SUB: Strict Handstand Push-Ups: Box Pike Handstand Push-Ups, Kneeling Pike Handstand Push-Ups, or plain old Pike Handstand Push-Ups are great modifiers before going to a Dual Kneeling DB Press.

HomeGrown AthletX - Functional Fitness

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A.: CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

B.: CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 125-lb Barbell

M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here

C.: CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees

M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here