Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

400m Run

20/20 Banded Heel Pulls

10/10 Banded Leg Drives

:30sec Forward Lean Wall March

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Core Prep Warm-Up

10:00, For Quality

6 Walking Inchworms

10 Deep Lunge Mountain Climbers

8/8 Dual DB Staggered Stance RDL

20 Alt Bird-Dogs

:20/:20sec Side Plank

B: Metcon (2 Rounds for time)

2 Sets, Each For Time

800m Run ( Sub Bike, Cals 70/52)

30 American KBS (R+70/53, Rx 53/44)

50 Wall Balls (R+20/14, Rx 16/12)

20 American KBS

R: 5:00 b/s

Time Domain: 8:00-12:00/Set, 20:00-25:00 Total

Time Cap: 12:30/Set, 30:00

C: Metcon (No Measure)

If time permits - mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Incline)

5 x 5 Incline Bench Press (increase each set)

*Record heaviest set

3 Rounds:

8/Side Single Arm Ring Hold (Bridge position) + KB or DB One Arm Chest Press.

**Increase in KB weight**

** Core activation, more specifically obliques**

B: Metcon (No Measure)

Shoulder stability
3 to 4 Rounds (Use small plates 2.5 to 5#)

15 Reverse angels

15 Standing "Y"

15 Bent over "A"

15 Standing "W"

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1:00 Cardio (row ski or Bike)

:30sec/:30sec Lat Foam Roll

10/10 DB/KB Dead-Bug

10/10 Bird-Dog

:30sec Supine Grip Dead-Hang

3 Hang Muscle Snatch + 3 Snatch Grip Strict Press + 3 Overhead Squat

B: Snatch Balance (Snatch Balance + Overhead Squat )

8:00 EMOM

1+2 @ 60-70% of Snatch

*Work on Speed Under the Bar

*Record heaviest complex

C: Bar Muscle-ups (Skill Progression)

Banded Bar Muscle-Up

Box Bar Muscle-Ups

D: Metcon (2 Rounds for weight)

8:00 EMOM

Min 1: 15/12 Row Ski or Bike

Min 2: 12 Toe to Bar

Min 3: 15 ab mat sit-ups

Min 4: 7 Squat Snatch @ 60%

*Record Snatch weight for both EMOM's

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

Open Prep WOD
21-15-9

Power Cleans (115/75, 95/65)

Burpee Box Jump Overs (24/20)

REST 5min

9-15-21

Burpee Box Jump Overs

Power Cleans (135/95, 115/75)

**Scale: Burpee Box Step Overs

**Time cap 25min (incl rest)

B: Metcon (No Measure)

Remaining time for quality sets
10/Side Single Arm DB Shoulder 2 Overhead (50/35, 35/20)

Rest :45sec

15 DB Box Step-ups (24/20)

Rest :45sec

10 Alternating DB Squat Snatches

Rest 3min b/t sets

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00

1:00 Bike/Row/Ski

8 Scap Pull-Ups

:15/:15 Single Arm Ring Row Hold

50ft/50ft Single Arm OH Carry

5 Strict Toe to Bar

B: Metcon (Time)

Partner WOD
Alternating Full Rounds

10 Rounds (5 Each)

11/9 Cal Row or Ski or 10/8 Cal Bike

10 Chest to Bar Pull-Ups

15 Wall Balls (R+20/14, Rx 16/12)

1 Rope Climbs

Time Cap: 25:00

C: Metcon (No Measure)

Core Finisher
3 Rounds

4 Rolling V-Ups

6/6 Bicycle Crunch + Alternating V-Up

6/6 Tuck Crunch + Straddle V-Up

6/6 Toe Touch + Reverse Crunch

6/6 (each side) Oblique Tuck + Side V-Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00, For Quality

6 Walking Inchworms

10 Deep Lunge Mountain Climbers

8/8 Dual DB Staggered Stance RDL

20 Alt Bird-Dogs

:20/:20sec Side Plank

B: Deadlift (20min cap)

3 @ 85%

2 @ 90% x 2 Sets

1 @ 95% x 2 Sets

R: 3:00 b/s

*Record heaviest DL

C: Warm-up (No Measure)

WOD Primer for 18.4

D: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

E: Warm-up (No Measure)

Hip/Hamstring Mobility if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose