13Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Complete for quality
400m Run (both partners run
together passing back and forth
the Medball)
Medball Partner Sit-Up Toss x 10 Each Partner
Medball standing Rotational Partner Toss x 10 Each side each partner
Medball Russian Twist Toss x 10 Each side each partner
Plank Alternating Medball Taps x 20 each partner
400m Run (both partners run together passing back and forth the Medball)
B: Warm-up (No Measure)
Workout Primer
3 Rounds
10 Medball Front Squats
10 Empty Barbell RDLs
:30sec HS Hold
---
2 Rounds
10 Wall Balls
10 Deadlifts w/moderate load
3-5 Strict Handstand Push- Ups or Pike Push-Ups
------
1 Round
10 Wall Balls
6 Deadlifts with working weight
4 Strict Handstand Push-Ups or Box Handstand Push-Ups
C: Metcon (AMRAP - Rounds and Reps)
22:00 AMRAP w/partner
100 Wall Balls (R+20/14, Rx 16/12)
75 Deadlifts (R+185/135, Rx155/115)
50 strict Handstand Push-
Ups
Goal: 2 Rounds +/- 20 Reps
*splitting the workload in anyway you want
with the goal of getting as many reps as possible.
12Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets or 10:00
200m Run
9 Scap Pull-Ups
8/8 DB Single Leg Cross- Body RDL
7/7 DB Windmill
6/6 SA DB Front Squat
5 Inchworm to Hollow Hold (1sec)
B: Front Squat (Every 2:00 for 8:00)
Set 1: 3 reps @ 65-70%
Set 2: 3 reps @ 65-70%
Set 3: 3 reps @ 65-70%
Set 4: 3 reps @ 70-75%
*Record Set 4
C: Metcon (Time)
400m Run
16 Double DB hang Power cleans (R+50/35, Rx 40/25)
12 Bar Muscle-ups
16 DB Alt Renegade Rows (L row + R row =2 reps)
400m Run
16 DB Alt Renegade Rows
12 Bar Muscle-ups
16 DB hang Power cleans
400m Run
Time Domain: 14:00-18:00
Time Cap = 25:00
SUBS: 3 best options for the day
-Box Bar Muscle-Ups
-Banded Bar Muscle-Ups
-Burpees Pull ups
11Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds or 10min
250m Run
10 Air Squats
5 Inchworm to Hollow Hold (1sec)
5 Hang Muscle Cleans
B: Warm-up (No Measure)
Workout Primer
4 Rounds, Increasing to Working Weight
2 Sq Cleans
10 High knees in place
3/3 DB Snatch
C: Metcon (Time)
5 Rounds for Time
3 Squat Cleans (Rx 225/155, SUB 165/125)
250m Run Sprint
20 DB Snatches (Rx 50/35, SUB 40/25) (10 each arm)
2 minutes Rest
Time Domain: 2:00-2:30/Round
Time Cap: = 25:00
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.
The "Hall" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, June 7, 2015 (150607)
11Nov
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
LANDMINES – 3 Rounds
12 Front Squat
12/side Reverse Lunge (same side steps back into a lunge – arm is straight)
12/side Half Kneeling – Single Arm Shoulder Press
12/side Bent Over Single Arm Rows
12 Twisters
REST
EMOM: 15min
Min1: Max Vups/Knee-ups
Min2: Max Hollow Rock
Min3: Max Russian Twist
Min4: Max Ankle Touches
Min5: Rest
10Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2:00 Row
2 Rounds of
15 Banded Good mornings
8-10 Plate A-T-Y-W
10 Plate Prone Drag
----
2 Rounds
10 Glute Bridge SA Bench
6 Ring Face Pulls
20 alternating shoulder taps
B: Bench Press (Every 2:00 for 8:00)
Set 1: 3 reps @ 65-70%
Set 2: 3reps @ 65-70%
Set 3: 3 reps @ 65-70%
Set 4: 3 reps @ 70-75%
*Record Set 4
C: Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP
23/18 Cal Row Ski or 23/13 Bike
10 Power Clean (R+155/105, Rx125/85)
5 Wall Walk
Goal: ~4 Rounds
09Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for quality
100m Run
8/8 BB Single Leg Romanian
Deadlift
6 (Inchworm Push-Up + Squat)
10 BB Weighted Dead-Bug
10/10 Glute Bridge March
B: Metcon (No Measure)
Workout Primer
W/empty barbell
5 Hang Power Cleans
5 Front Squats
5 Push Press
3 Thrusters
----
w/working weight KB
10 Russian KBS
5 Burpees
----
Add weight to Barbell
3 Power Cleans
2 Hang Squat Cleans
3 Thrusters
----
w/working weight KB
5 American KBS
5 Bar Facing Burpees
----
1 Round
9 American KBS
7 Thrusters
C: Metcon (Time)
3 Rounds
18 KBS (R+53/35, Rx44/26)
15 Thrusters (R+95/65, Rx 75/55)
12 Bar Facing Burpees
Rest 5:00
1 Round
54 KBS
45 Thrusters
36 Bar Facing Burpees
Goal:
8:00-10:00/Set
Time Cap = 30:00
SUBS: For the KBS and Thruster we are most concerned with maintaining midline. So, the scale to allow for best overall movement would be to go to a light KB and russian
swings for KBS and for the Thrusters, subbing out the barbell and working into DB thrusters will allow for more free movement, limiting overextension in the spine