07Mar
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
Mobility (12min)
Foam Roller
Bands
Lacrosse Ball
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 30
15/12 Cal Row/Ski or 12/10 Cal Bike
8 SA Devil Press (50/35)
20 Box Jump Overs (24/20, 20/16)
8 Toes To Bar
***Focus on Transitions for CrossFit Open, Chipper, Know Your Pace***
**Scale TTB**
Knees To Elbows
Knees To Waist
Abmat Situps
06Mar
HomeGrown AthletX - Functional Fitness
A. : Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Min
9 Snatches (R+ 135/95, Rx 115/75)
15 Chest to Bar Pull-Ups
21 Bar Facing Burpees
B.: Metcon (No Measure)
Core
3 Rounds
40 Russian Twist
30-sec side plank (each side)
20 Flutter Kicks
05Mar
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
3 Rounds
25 V-ups
10 DB Bench Presses or Floor press if you don't have a bench
Max Unbroken Strict Pull-ups used a bend if needed
B: Metcon (3 Rounds for reps)
AMRAP 5:
40/30 Calorie Row Ski
20 Box Jump Overs (R+24/20, Rx20/16″)
AMRAP "Macho Man" (R+135/95, Rx 115/75)
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row/Ski
15 Box Jump Overs
AMRAP "Macho Man" (R+155/105, Rx125/85)
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row/Ski
10 Box Jump Overs
AMRAP "Macho Man" (R+185/125, Rx155/105)
Macho Man = 3 Power Cleans
3 Front Squats
3 Jerks
04Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
1 Minute Banded Pull-Aparts
1 Minute Side Plank (Each Side)
1 Minute Front Plank
B: Metcon (Time)
7 Rounds For Time
250m run
30 Double Unders
10 Strict Handstand Push-ups
MODIFICATIONS FOR DU
60 Single Unders
10 Strict Handstand Push-ups
10 Strict handstand push ups on box
10 L-sit DB press
04Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Med Ball: Lunges in both directions (Fwd and Backwards)
4 Rounds
Chest Press
Tricep Ext (Behind neck – press up)
Front (Fully Extended) – Side to Side
Shoulders 2 Ovhd
Bicep Curls
Remaining Time: CORE
30 Med Ball Abmat Situps
30 Abmat Situps
10 Med Ball Circle of Death (5 Each Direction)
03Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Snatch BB Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations (each side)
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
B: Barbell Complex (On the 1:30 x 6 Sets)
1 Power Snatch
3 Overhead Squats
*build to a heavy complex
**Record heaviest complex
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
21 Wallballs (R+20/14, Rx 16/12)
12 Power Snatches (R+95/65, Rx 75/55)
15 Toes to Bar
12 Overhead Squats
MODIFICATIONS FOR TTB
15 Knees to Elbows
15 Hanging knee rises
15 Sit ups