Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Stamina (For Time)

100 Double Unders

15 Handstand Push-ups

80 Double Unders

12 Handstand Push-ups

60 Double Unders

9 Handstand Push-ups

40 Double Unders

6 Handstand Push-ups

20 Double Unders

3 Handstand Push-ups

MODIFICATIONS

For DU = double the number and do singles

Handstand push ups on box

L-sit DB press

B: Metcon (Calories)

AMRAP 24
[PARTNER 1]

Max Calorie Row Ski or Bike

Switch Stations After 2 Rounds of Sit-ups + Push-ups

Score is Total Calorie on the Row Ski or Bike

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Bench/Tricep

***Working Weight at 75-80% for 1RM***

8 Rounds

8 Bench press

10 Tricep dips (off bench)

8 Rounds

20 Cyclists Squats

10/Arm SA Bench Press

10 DB Pullovers

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

AMRAP 4:

24/18 Calorie Row Ski or 17/13 Bike

24 Alt DB Snatches (R+50/35, Rx 40/25)

24 Single DB Thrusters (Switch 12 reps)

AMRAP 4:

12/9 Calorie Row Ski or 8/6 Bike

12 Alt DB Snatches

12 Single DB Thrusters (Switch 6 reps)

B: Metcon (No Measure)

Midline
Accumulate the following;

2:00 L-Sit from pull-up bar

3:00 Superman Hold

4:00 Bottom of Air Squat

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds (Cap 25min)
20 DB Thrusters

20 BB Supine Rows (off the rig)

20 DB Clean and Jerk

20 DB Bent Over Rows

B: Metcon (No Measure)

EMOM 10
Complete 3 movements in 1min

6-8 KB Hammer Curls

4-6 Off Set KB Push-ups

6-8 KB Russian Twist

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time

400 m Run

21-15-9

Power Cleans (R+95/65, Rx75/55)

Toes to Bar

Then..

400 m Run

15-12-9

Power Cleans (R+125/85, Rx 95/65)

Toes to Bar

Then...

400 m Run

12-9-6

Power Cleans (R+155/105, Rx125/85)

Toes to Bar

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

CROSSFIT OPEN 21.1

A: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

B: Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here
**INTERMEDIATE**

C: Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here