08Mar
HomeGrown AthletX - HGX-FIT
A: Bench Press (Incline)
15min to work for 1RM
Then...
5 x 5 at 75% of new 1RM for the day
Rest 1min B/T rounds
B: Metcon (No Measure)
Shoulders
4 Rds
12 BB Seated behind the neck press
12 DB Arnold press
12 DB Seated rear delt raises
12 DB Front to side delt raises
Rest 1min B/T rounds
Then...
3 Rounds: Small plates (2.5-5#)
15 "Y"
15 "A"
15 "W"
***Engage lower traps***
07Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Coaches Warmup
B: Back Squat
Every 3:00 for 15:00
5 Back Squats @ 70%+
C: Metcon (No Measure)
16:00 EMOM
min 1: 16/13 Cal Row Ski or 15/11 bike
min 2: 100m Run
min 3: 16 Dual DB Front Rack Forward Step Alt Lunges (R+50/35, Rx 40/25)
min 4: Rest
06Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Open Prep
10 Rounds
10 TTB/Knees to waist
200M Run
B: Metcon (AMRAP - Rounds and Reps)
Open Prep part B
AMRAP 10
10 Thrusters (95/75, 75/55)
30 DU or 60 Singles
C: Metcon (No Measure)
Time remaining:
Kipping/Butterflies
Pull-ups
C2B
**Quality/focus on your rhythm**
05Mar
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
Warm up
400m Run
-------
2 Rounds
8 (Inchworm Push-Up + Squat)
10/10 Glute Bridge March
:15sec Dead-Hang + :15sec Active Hang
8/8 Single Arm Ring Rows
B: Metcon (4 Rounds for reps)
4:00 AMRAP, 2:00 Rest x 4 Sets
8 Strict Pull-Up
8 Strict Handstand Push-Up
16 Ab mat sit ups
*pick up where you left off
*Goal is to get close to 2 rounds done in each AMRAP. Start on whatever movement you left off with.
SUB: Strict Handstand Push-Ups: Box Pike Handstand Push-Ups, Kneeling Pike Handstand Push-Ups, or plain old Pike Handstand Push-Ups are great modifiers before going to a Dual Kneeling DB Press.
04Mar
HomeGrown AthletX - Functional Fitness
A.: CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
B.: CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 125-lb Barbell
M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here
C.: CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
03Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Cardio Choice
6 Strict Knee to Elbow or Strict Knee Raise
6/6 Archer Ring Rows
10 Russian KBS
B: Rope climb technique
C: Metcon (AMRAP - Rounds and Reps)
22:00 AMRAP
500m Run
2 Rope Climbs
75 Double Unders (150 singles)
R+2/Rx1 Rope Climbs
50m Farmers Carry (R+60/40, Rx 50/30) (25m down, 25m back)
500/425m Row or Ski or 1000/850m Bike
D: Metcon (No Measure)
Core Finisher - if time permits
8:00 AMRAP
10 Plank Alt Knee to Elbows
:20/:20 Side Plank
10 Supine Leg Raises
20 Alt V-Ups