Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Incline)

3 x 3 Incline Bench Press

*Record heaviest set

Then...

5 Rounds

Max bench press (155/95, 135/85)

250M run

Rest 1min B/T rounds

B: Metcon (No Measure)

Arms: 3 Rds

20 BB reverse curls

20 BB Shoulder 2 ovhd

Rest 1min B/T rounds

Then...

BB "21"

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
10 Bootstrapper + Thoracic Rotations

10 "No-Dip" Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

10 Bradford Presses

5 Burpee Broad Jumps

B: Front Squat

Take 15:00 to hit a new 5RM

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

7 Power Cleans

7 Hang Squat Cleans

7 Shoulder to Overhead

Load: (R+135/95, Rx 115/75)

HomeGrown AthletX - HGX-FIT

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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

HomeGrown AthletX - Functional Fitness

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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 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

HomeGrown AthletX - Functional Fitness

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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

HomeGrown AthletX - Functional Fitness

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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