31Mar
HomeGrown AthletX - Functional Fitness
A: Deadlift
On the 1:30 x 5 Sets:
3 High Box Jumps
3 Deadlifts
*Start Around ~60% 1RM & Build
B: Metcon (Time)
5 Rounds
15 Deadlifts (R+155/105, Rx125/85)
12 Box Jump Overs (R+24/20, Rx20/16″)
9 Front Squats
30Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 3.30.2021
Deadlift: 10-8-6-4-2
Then 3x5 at 80% of heavy 2 above (Time Cap 30min)
***NO TNG***
REST 3min
AMRAP 15
15 KB Russian Swings
15 KB Sumo Deadlift High Pull
15 KB Curtsy Lunge
15 KB Cyclist Squats
29Mar
HomeGrown AthletX - Functional Fitness
A: Overhead Squat
Every 1:30 x 5 Sets
5 Sets:
1 Tempo Overhead Squat (5 Seconds Down)
2 Overhead Squats
Set 1 – 50% of 1RM OHS
Set 2 – 55% of 1RM OHS
Set 3 – 60% of 1RM OHS
Set 4 – 65% of 1RM OHS
Set 5 – 70% of 1RM OHS
Record Set 5
B: Metcon (4 Rounds for reps)
AMRAP 3:
21 Overhead Squats (R+95/65, Rx 75/55)
21 Lateral Burpees Over Bar
Time Remaining: Max Calorie Row Ski Bike
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (R+115/75, Rx 95/65)
18 Lateral Burpees Over Bar
Time Remaining: Max Calorie Row Ski Bike
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (R+135/95, Rx 115/75)
15 Lateral Burpees Over Bar
Time Remaining: Max Calorie Row Ski Bike
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (R+155/105, Rx125/85)
12 Lateral Burpees Over Bar
Time Remaining: Max Calorie Row Ski Bike
28Mar
27Mar
HomeGrown AthletX - Functional Fitness
A.: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Min
25 KB Swings (R+53/35, Rx44/26)
25 Box Jumps (R+24/20,Rx20/16)
25 Ab Mat sit -ups
250 m Run
26Mar
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
CrossFit Open 21.3
A.: Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
B.: Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here