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
12Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Row
10 Barbell Goodmornings
8 Barbell Back Squats
6 Behind the Neck Strict Press
4 High Box Jumps
B: Clean and Jerk (Cycle test #4)
Every 2:00, 9 Sets
3 Rounds
2 Reps @ 75%
2 Reps @ 82%
1 Reps @ 90%
*increase weight on the single on each round
C: Metcon (Time)
"Bend and Snap"
For Time:
21-18-15-12-9-6-3
Deadlifts (R+155/105, Rx125/85)
Box Jumps (R+24/20, Rx20/16″)
Time Domain: 7:00-11:00
Time Cap: 15:00
11Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
-----
3 Rounds
10sec Hollow Hold
15sec Passive Hang + :15sec Active Hang
25ft/25ft A Skips + B Skips
B: Warm-up (No Measure)
Primer
3 Sets, For Quality
5/5 Single Arm OH Tall Kneeling to Standing
8 Strict Knee to Elbows
8/8 Single Arm Ring Row 2020 Tempo
C: Skills (10min)
Rope Climb Technique Work
Turkish Get-Up
D: Metcon (Time)
Skills conditioning
"Monkey Business"
4 Rounds for Time
6 Turkish Get-Up (R+50/35, Rx 40/25)
3/2 Rope Climbs
400m Run (SUB 27/22 Cal Bike)
Goal: 15:00-20:00
Time Cap: 25:00
E: Metcon (No Measure)
Mobility
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
11Aug
HomeGrown AthletX - Legends
A: Warm-up (No Measure)
CARS, neck, shoulders, hips, ankles + fast and loose
B: Metcon (Time)
Time Trial- Row/Ski 1,600m for time (scale 800M)
C: Metcon (AMRAP - Rounds and Reps)
15 AMRAP
15 Knees to chest
15 Steps Ups (box/plate)
15 Banded Chest Press
15 DBall Slams
15 Air Squats
**Scale is 8 reps**
11Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rds
250m run/ski
10 Burpee deadlift (50/35)
10 Strict knees to elbow
10/10 Renegade rows (push-up/row/row = 1rep)
250m Farmers carry
11Aug
HomeGrown AthletX - HGX-FIT for Teens
A: Metcon (No Measure)
4 rounds - pair of DB's
8 DB deadlift
10 DB power cleans
12 DB front squats
14 DB box step overs
50' DB farmers carry