Workout of the day

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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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2 Rounds

20/20 Banded Heel Pulls

10/10 Banded Leg Drives

:30sec Forward Lean Wall March

:15sec Arms Only Rowing

:15sec Body + Arms Rowing

:15sec Legs + Body (no arms)

:15sec Full Stroke

B: Metcon (3 Rounds for time)

Aerobic Capacity
0:00-14:00

500m Run (Sub Bike: 30/20 cals)

100/80 Cal Row or Ski

500m Run

28:00-42:00

300m Run

60/48 Cal Row

300m Run

C: Warm-up (No Measure)

Accessories if time permits
5 Sets

:30sec Max Renegade Rows

:15/:15 Copenhagen Plank

:15/:15 side plank

HomeGrown AthletX - HGX-FIT

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A: Warm-up (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: Front Squat

EMOM 10

3 Front squats – start at 65% of 1RM (build every 2min)

C: Metcon (No Measure)

5 Sets (heavy DB)

6 Tall Kneeling DB Hammer curls

Rest: :30sec

5/Arm Single Arm Tall Kneeling Push press (:03sec negative tempo)

Rest: 1min