Workout of the day

HomeGrown AthletX - HGX-FIT

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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***

AMRAP 15

15 KB Russian Swings

15 KB Sumo Deadlift High Pull

15 KB Curtsy Lunge

15 KB Cyclist Squats

HomeGrown AthletX - Functional Fitness

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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:

12 Overhead Squats (R+155/105, Rx125/85)

12 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

LINDA'S BDAY WOD!

HomeGrown AthletX - Functional Fitness

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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

HomeGrown AthletX - Functional Fitness

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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

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds
8: Sumo Deadlifts

12: Romanian Deadlifts

16: Weighted Glute Bridges

*Complete the Following After Each Round

1 Minute of Handstand Walk Practice or holds

B: Metcon (Time)

For Time [18 Minute Time Cap]:
12 Box Jump Overs (R+24/20, Rx20/16″)

6 Burpee Pull-ups or 6 Bar Muscle Ups

"X" Clean and Jerks

Round 1: 15 Clean and Jerks (R+95/65, Rx 75/55)

Round 2: 12 Clean and Jerks (R+115/85, Rx95/75)

Round 3: 9 Clean and Jerks (R+135/105, Rx115/95)

Round 4: 6 Clean and Jerks (R+155/125, Rx135/115)

Round 5: 3 Clean and Jerks (R+175/145, Rx155/135)