27Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (Time)
Open Prep
21-15-9
Power Snatch (95/75)
Bar Facing Burpees
**After each set 400m run**
B: Metcon (Time)
Open Prep - Part 2
5-10-15-20-25-30
Toes To Bar
**After each set - 20 Push-ups**
Scale - Knees to waist
C: Warm-up (No Measure)
Remaining time - mobility/stretch
26Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
1:00 Row Ski or Bike
:30sec Jump Rope
1:00 KB 90/90 Hip Flow
10 Alternating Scorpion Stretch (5/5)
10 Samson Step Lunge (5/5)
:15/:15 Overhead Tricep Stretch
C: Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP
Station 1: Partner 1
20 American KB swings (R+53/35, Rx44/26)
5 Strict pull ups
Station 2: Partner 2
20 Deadlift (R+145/100, Rx120/80)
20 V-ups
Station 3: Both Partners, both working at same time
70/60 cal row or ski or 50/40 Cal Bike
100 Double Unders
*partners switch stations and repeat sequence until 20:00
25Feb
HomeGrown AthletX - Functional Fitness
A: CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
B: CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here
HGX INTERMEDIATE
C: CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
24Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3:00 Row, ski or Bike
—--
2 Rounds
20 Glute Bridges
:20/:20 Single Leg Glute Bridge Hold
:20/:20 Side Plank
1:00 Plank
B: Metcon (Time)
30:00 AMRAP
250/200m Row or ski or 18/13 cal bike
50m Dual DB Front Rack Carry (R+50/35, Rx 40/25) (25m down, 25m back)
250/200m Row or ski or 18/13 cal bike
100m Dual DB Farmers Carry (50m down, 50m back)
250/200m Row or ski or 18/13 cal bike
100m D-Ball or Sandbag Carry or Plates (R+100/75, Rx75/50)
-Max Effort Dead-Hang
*score = total seconds hanging
Goal is 3-4 Rounds, trying to get 4+ minutes of hanging
C: Warm-up (No Measure)
If time permits - Yoga flow
2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
24Feb
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)
For all Open athletes
Shoulder mobility
Hamstring/Glute stretch
23Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
10 Bootstrappers + Thoracic Rotations
10 "No-Dip" Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
10 Bradford Presses
5 Burpee Broad Jumps
B: Weightlifting complex
Hang Power Clean + Push Jerk + Split Jerk w/3sec Pause in Catch
3+2+1
Every 90sec, 6 Sets @ 60% of Clean and Jerk
*Record heaviest complex
C: Metcon (5 Rounds for reps)
1:30 AMRAP/1:30 Rest x 5 Sets
15 Dual DB Bench Press (R+50/35, Rx 40/25)
10 Burpees
-Max Double Unders in Remaining Time
*Record max DU or Singles for each round