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
09Nov
HomeGrown AthletX - HGX-FIT
A: Bench Press (5x5 at 85%)
5 x 5 at 85%
**Between each set – 8 Heavy DB Pullovers**
B: Metcon (No Measure)
Conditioning:
5 Sets with a pair of DBs
12 Seated Arnold Press
12 Seated Hammer Curls
12 Close Grip Bench Press
12 Rear Delt Flies
20 AB BB Rollouts
08Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 for Quality
1:00 Row Ski or Bike
16 Glute Bridges
12 Alternating Box Step-Ups
8 Step-Down Box Jumps
4 Chin-Ups or 8 Supine Grip Ring Rows
B: Rope climb technique
-Sitting on Box, Find the Correct Foot Hold, Then Stand and Hold
-Then Standing, Hold High,
Then Lift Feet and Find J-Hook then stand on J-Hook
-Then Jump, Tuck Knees to Chest, find J-Hook then move hands to higher position on rope.
----
Advanced athletes: Work on jumping and grabbing higher on the first pull. Also work on descending faster with the fireman descent.
C: Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP
2 Rope Climbs
20 Alt Step Fwd Double DB Lunges (R+50/35, Rx 40/25) (hold DB by sides)
15 Box Jump Overs (R+24/20, Rx20/16″)
27/19 Cal Row or Ski or 18/13 Cal Bike
Goal: 3-5 Rounds
SUBS: 4/4 Single Arm Supine Grip Ring Rows or 2
14 Alternating Step-Ups