16Aug
HomeGrown AthletX - HGX-FIT
A: Bench Press (Incline)
Every :90sec for 12min
8 reps at 75-80% of 3RM
B: Metcon (No Measure)
4 rounds
10 Incline close grip bench press
10/10 SA DB incline bench press (Tempo 3-1-1)
10 WB decline push-ups
5/5 SA slider push-ups
C: Metcon (No Measure)
Midline - time remaining
25 Weighted straight leg sit-ups (weight overhead - arms locked out) pressing towards ceiling
15Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6:00, Alternating Movements
- :40 Row
- :40 Bike
- :40 Shuttle Run (12.5m/12.5m)
---
5/5 Hip Cars
5/5 Shoulder Cars
5/5 T-Spine Cars
B: Ring MU skills/drills (With a partner)
2 Sets
10sec Top Support Hold
3-5sec Lower to Bottom of Dip
10sec Bottom of Dip Hold
3 Sets
3 Toenail Spot Muscle-Up w/Pauses
----
5:00-7:00 practice
2-4 Banded Ring Muscle-Ups
3 Muscle-Up Swing + 1 Kip to Hips
Spotted Ring Muscle-Ups
Full Ring Muscle-Ups
C: Warm-up (No Measure)
Barbell primer
3 High Hang High Pull
3 High Hang Muscle Clean
3 High Hang Power Clean
3 Hang High Pull
3 Hang Muscle Clean
3 Hang Power Clean
--Add Weight---
3 Clean Lift off to Launch (knee)
3 Slow Pull Power Clean (3sec to above knee)
3 Power Clean
D: Metcon (AMRAP - Rounds and Reps)
"Andrew Jackson"
20:00 AMRAP
12 Burpee Box Jump Over (R+24/20, Rx20/16″)
8/6 Ring Muscle-up (Sub 16 C2B Pull ups)
6 Power Cleans (R+185/125, Rx155/105)
Goal: 5+ Rounds
15Aug
HomeGrown AthletX - HGX-FIT for Kids
A: Metcon (No Measure)
Buy-in: 100 Alt vups or abmat situps
4 Rds
8 SA DB power cleans (right)
8 SA DB shoulder to overhead (right)
8 SA DB front squats (right)
100m plate overhead carry
8 SA DB power cleans (left)
8 SA DB shoulder to overhead (left)
8 SA DB front squats (left)
100m plate overhead carry
400m run
14Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Buy-in: 100 Alt Vups
then...
4 Rounds
8 SA DB power cleans (right)
8 SA DB push jerks (right)
8 SA DB front squats (right)
8 SA DB alt lunges (right)
32 knee windshield wipers (right to left = 1 rep)
8 SA DB power cleans (left)
8 SA DB push jerks (left)
8 SA DB front squats (left)
8 SA DB alt lunges (left)
32 knee windshield wipers (left to right = 1 rep)
500m run
14Aug
HomeGrown AthletX - HGX-FIT for Kids
A: Metcon (No Measure)
Buy-in: 100 Alt vups or abmat situps
4 Rds
8 SA DB power cleans (right)
8 SA DB shoulder to overhead (right)
8 SA DB front squats (right)
100m plate overhead carry
8 SA DB power cleans (left)
8 SA DB shoulder to overhead (left)
8 SA DB front squats (left)
100m plate overhead carry
400m run
13Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
150m Run
7 Scapular Pull-Ups
14 Air Squats
7 Inchworm Push-Ups
:30sec Wall Facing HS Hold
---then---
CrossFit Tic Tac Toe
B: Metcon (No Measure)
WOD primer
2-3 Sets
3 Pull-Ups + 3 Chest to Bar Pull-Ups
5 Front Squats *build to working weight
3 Handstand Push-Ups
C: Metcon (Time)
Cycle test #5 - Hero WOD
"Bulger"
10 Rounds for Time
Run 150 meters (SUB 12/8 cal Bike)
7 Chest to Bar Pull-Ups
7 Front Squats (R+135/95, Rx 115/75)
7 Handstand Push-Ups
20:00-25:00
30:00 Time Cap
D: Metcon (No Measure)
Accessories if time permits
3 Sets
10 Reverse Nordics
10/10 Single Arm Bent Rows
:15/:15sec Side Plank
:15/:15 Copenhagen Plank