Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Hang Snatch

On the Minute x 10:

1 Hang Squat Snatch

*build up

**Record heaviest single

B: Metcon (Time)

5 Rounds For Time
400 Meter Run

30 Kettlebell Swings (R+53/35, Rx44/26)

30 Step Back Lunges

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

IF YOU ARE NOT COMPETING IN THE OPEN
3 Rounds WITHOUT BREAKING (Do not drop the DB – You can rest on your body or hold in hands ONLY)

30 Bicep Curls

30 Strict Press

30 Lateral Delt Raises

30 Hammer Curls

30 Upright Rows

30 Push Press

30 Bicep Curls

90s REST

***You can change weight between rounds, but the change should be heavier…therefore, start off light!

***Once you start – No returning home until all movements are completed. You cannot drop or place the DB on any surface during your set. You can stop and rest/hold DBs in your hand/hip/thigh

B: Metcon (No Measure)

At 50% intensity

Part A

3:00-5:00 Light Monostructrural (Row/Bike)

Part E

3:00-5:00 Light Monostructrural (Row/Bike)

HomeGrown AthletX - Functional Fitness

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A: Shoulder Press

On the 1:30 x 10:

3-3-3-2-2-2-1-1-1-1

*build up

**Record heaviest single

B: Metcon (5 Rounds for calories)

On the 3:00 x 5 Rounds:

10 Strict Press (R+95/65, Rx 75/55)

30 AbMat Sit-ups

Max Calorie Row Ski or Bike

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat

5-4-3-2-1-1-1-1

*build up

**Record heaviest single

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 25
Buy-In 1000m Run

Time Remaining for Max Rounds:

1 Round of "Cindy"

30 Double Unders (sub 60 singles)

5 Hang Power Snatches (R+115/75, Rx 95/65)

Cindy= 5 Pull-ups

10 Push ups

15 Squats

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 3.9.2021

8 ROUNDS – Time CAP 20min

8 DB Floor or Bench Press

10 DB RDL

10 Single DB Crush Grip Press

20 Tricep dips (bench or box)

Time remaining:

Core (GHD, Straight Legged Sit-ups)

Foam Roller

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Midline
15-12-9:

Strict Toes to Bar

Weighted Supermans (light wt. db plate)

21-15-9:

Weighted Sit-ups

Barbell Good Mornings

B: CrossFit Games Open 16.4 (AMRAP - Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 - 135# Deadlift + 14# Wall-Ball

Boys 16-17 - 185# Deadlift + 20# Wall-Ball

Girls 14-15 - 95# Deadlift + 10# Wall-Ball

Girls 16-17 - 125# Deadlift + 14# Wall-Ball
(Rx 225/155, scaled 165/125)

(Rx20/14, scaled 16/12

*Female - WB at 9' target*