Workout of the day

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

HomeGrown AthletX - HGX-FIT

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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

HomeGrown AthletX - Functional Fitness

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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

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

—-------

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"