05Mar
HomeGrown AthletX - Functional Fitness
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.
04Mar
HomeGrown AthletX - Functional Fitness
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
03Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Cardio Choice
6 Strict Knee to Elbow or Strict Knee Raise
6/6 Archer Ring Rows
10 Russian KBS
B: Rope climb technique
C: Metcon (AMRAP - Rounds and Reps)
22:00 AMRAP
500m Run
2 Rope Climbs
75 Double Unders (150 singles)
R+2/Rx1 Rope Climbs
50m Farmers Carry (R+60/40, Rx 50/30) (25m down, 25m back)
500/425m Row or Ski or 1000/850m Bike
D: Metcon (No Measure)
Core Finisher - if time permits
8:00 AMRAP
10 Plank Alt Knee to Elbows
:20/:20 Side Plank
10 Supine Leg Raises
20 Alt V-Ups
03Mar
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: Warm-up (No Measure)
Open athletes - 22.2
Mobility/Stretch
Active recovery
02Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
10 bootstrappers
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Supermans
Barbell Primer
3 Sets, adding loads
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Hang Power Snatch
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3 Sets, adding loads
Snatch Lift Off + Power Snatch
B: Power Snatch
Take 10:00 to Find a Heavy Power Snatch for the Day
C: Metcon (4 Rounds for reps)
4 Sets
3:30 AMRAP, 1:30 Rest
10 Power Snatch (R+95/65, Rx 75/55)
12 Bar Facing Burpees
18 Wall Balls (R+20/14, Rx 16/12)
-Max Bar Facing Burpees in Remaining Time
*Record Max BFB for each set
01Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
B: Skill Progression
Handstand Walk Progressions
Chest to Bar Progressions
Toe to Bar Progressions
C: Metcon (No Measure)
16:00 EMOM
Min 1: 10-20 Chest to Bar
Min 2: 25-50ft Handstand Walk (Sub 5 wall walks or inchworms)
Min 3: 10-20 Toe to Bar
Min 4: Rest
D: Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
8 Strict Pull-Ups
12 Dual DB Bench Press (R+50/35, Rx 40/25)
:16sec L-Sit