01Jun
HomeGrown AthletX - Functional Fitness
A: Overhead Squat (5 Rounds - Positions)
:3s at Quarter Squat
:3s at Just Above Parallel
:3s at Bottom
:3s at Just Above Parallel
:3s at Quarter Squat
Build if possible
B: Metcon (3 Rounds for reps)
AMRAP 5:00
21 Power Snatches (R+95/65, Rx 75/55)
21 Burpees
39/30 Cal Row or Ski or 27/21 Cal Bike
(Rest 5:00)
AMRAP 5:00
15 Power Snatches (R+115/75, Rx 95/65)
15 Lateral Barbell Burpees
30/21 Cal Row or Bike or 21/15 Cal Bike
(Rest 5:00)
AMRAP 5:00
12 Power Snatches (R+125/85, Rx115/75)
12 Barbell Facing Burpees
21/19 Cal Row or Bike or 15/12 Cal Bike
25:00 workout
Scoring – total amount of rounds and reps
Log Rounds & Reps for each separate AMRAP
POWER SNATCH
This will be a GRIP-FEST for AMRAPS 1 & 2, and steady singles for AMRAP 3. Use a HOOK GRIP!
The lower back is likely to feel it too. Lots of bending at the hip today!
We have increasing loads and descending reps across each AMRAP.
Time spent here will fall between 1:00-2:00 for each.
BURPEES (all three variations)
Each AMRAP presents a more challenging variation, but the good news is…the reps go down!
Each variations of Burpees will average ~:90 give or take :30.
CALS
1st AMRAP Cals = 2:00-3:00
2nd AMRAP Cals = 1:30-2:00
3rd AMRAP Cals = ~1:00
There’s not much to say about this, outside of…yikes! Choose your calories wisely and a number that will push you to finish within the 5:00 AMRAP. This will be a harder option than selecting too many calories and not getting close (less incentive to push).
C: Metcon (No Measure)
COOL DOWN - GROUP STRETCH
Couch stretch: 1min/side
01Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 6.01.2021
CHEST/DEADLIFT:
10-20-30
Bench Press (135/90) or DB Floor Press (60/35)
Deadlift (225/155)
400M Run
***Start with 400M Run***
REST 2min
ARMS:
5 Sets
12 x BB Bicep Curl (Add Weight to BB)
10 x Close Grip MedBall Push-up
12 x BB Reverse Curls (Add Weight to BB)
10 x Close Grip MedBall Push-up
31May
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
MURPH
Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in and also the option to complete with a partner.
Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.
Murph Recruit
For time:
500m Run
25 Pull-ups
50 Push-ups
100 Squats
500m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.
Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:
1000m Run
50 Pull-ups
100 Push-ups
200 Squats
1000m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Master Chief
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.
MODIFICATIONS
RUN
Decrease Distance
1600m Row/Ski
100/80 Cal Bike
PUSH-UPS
Decrease Reps
Elevate Hands (Box or Bench)
Knee Push-ups
Double Dumbbell Bench
PULL-UPS
Decrease Reps
Strict Pull-ups
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Dumbbell Plank Rows
Air Squats
Decrease Reps
Define Range of Motion (Squat to a target)
30May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
CHOOSE "A" IF YOU ARE NOT DOING MURPH
HGX FIT – 5.30.2021
5 DB Floor Press (50/35)
5 DB Close Grip Press
10 Reverse Curls
10 Rows (Supinated) on Rig
10 DB Floor Press
10 DB Close Grip Press
20 Reverse Curls
20 Rows (Supinated) on Rig
15 DB Floor Press
15 DB Close Grip Press
30 Reverse Curls
30 Rows (Supinated) on Rig
…Continue to increase rep scheme until you reach
40 DB Floor Press
40 DB Close Grip Press
80 Reverse Curls
80 Rows (Supinated) on Rig
B: Metcon (No Measure)
CHOOSE "B" IF YOU ARE DOING MURPH ON MONDAY
HGX FIT – 5.30.2021
All movements to be performed with an "EMPTY" barbell
Focus on quality of movement and active recovery
30 Good Mornings (45/35)
30 Romanian Deadlift
30 Hang Power Clean
30 Shoulder Press
30 Reverse Curls
30 Back Squats
30 Alternating Split Jerk (BB Behind The Neck)
30 Bicep Curls
30 Skull Crushers
30 Hang Power Snatch
30 Curtsy Lunge
Cash-out 200 Alternating Single Leg Vups
29May
HomeGrown AthletX - Functional Fitness
A. : Metcon (No Measure)
MOBILITY & WARM UP
400 Run
20 Arm Circles (each direction)
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
8 Single Arm Upright DB Row (each side)
8 Single Leg RDL (each side)
10 Wall Squats
B.: Metcon (Time)
5 Rounds for Time:
15 Bar Facing Burpees
15 Power Cleans (R+115/75, Rx95/65)
15 Supine bar rows
28May
HomeGrown AthletX - Functional Fitness
A: Power Snatch (Every 2min for 12min)
Set 1: 2/(1+1) @ 60%
Set 2: 2/(1+1) @ 65%
Set 3: 2/(1+1) @ 70%
Set 4: 2/(1+1) @ 70%
Set 5: 2/(1+1) @ 75%
Set 6: 2/(1+1) @ 75%
*this is written as 2 x 1+1. We want each complex to be the Hang Power Snatch + Power Snatch, drop bar then do Hang Power Snatch + Power Snatch.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
10 Box Jump Overs (R+24/20, Rx20/16″)
10 Hang Squat Snatches (R+95/65, Rx 75/55)
MODIFICATIONS
BOX JUMP OVERS
200m Row or Ski
12/9 Calorie Bike
HANG SQUAT SNATCHES
Decrease Load
5 Hang Power Snatches + 5 Overhead Squats
There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.
Your legs are going to go!
Athlete can shoot for 2-2:30 minute rounds.
Goal: 4-5 Rounds
BOX JUMP OVER
A very familiar movement that will elevate the heart rate considerably.
HANG SQUAT SNATCH
A jump and land in an overhead squat – from the hang! This will demand a lot of the lower back and lats.
Let’s keep a close eye on loading for this movement. It’s another sneaky one that could have some athlete breaking way more than needed for this time domain. Lighter is better here!
C: Metcon (Time)
400m Double DB Farmer’s Carry (R+60/40, Rx 50/30)
FARMER’S CARRY (DB’s or KB’s)
The Farmer’s Carry is a phenomenal tool for grip strength, which is what we need if we want to pick things up.
After the workout, allow athletes a few minutes to recover, then start the 400m Farmer’s Carry together.
Expect this to take between 3:30-4:30. 5min time Cap
Athletes will use two DB’s and can walk, jog, or run.