08Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 6.8.2021
CHEST: Med Ball (Time cap 20min)
8 Sets
6 x "Explosive" Push-up to Plate(s)
4/side Offset Push-ups from Med Ball
8 x Close Grip Push-ups (both hands on med ball)
8 x Decline Push-ups (both feet on med ball)
REST 2min
SHOULDERS: USE BOX OR BENCH
4 x (6–8reps) Seated Military Press (Front rack position)
4 x (6-8reps) Seated Military Press (Behind the neck)
4 x 10 Seated DB Arnold Press
4 x 15 Seated DB Reverse Flys
07Jun
HomeGrown AthletX - Functional Fitness
A: Back Squat (Wave - Week 1 of 6)
Wave #1
Set #1 – 6 Back Squats @ 60%
Set #2 – 4 Back Squats @ 65%
Set #3 – 2 Back Squats @ 70%
Wave #2
Set #4 – 6 Back Squats @ 65%
Set #5 – 4 Back Squats @ 70%
Set #6 – 2 Back Squats @ 75%
Wave #3
Set #7 – 6 Back Squats @ 70%
Set #8 – 4 Back Squats @ 75%
Set #9 – 2 Back Squats @ 80%
B: Metcon (Time)
18min Cap
21-15-9-6
DB Z Press (R+45/25, Rx 35/15)
Strict Ring Dip
DB Deficit Push-Up (hand on DB’s)
DB Z-PRESS
Start seated on floor with legs straight. Press DB overhead without leaning back at the torso. Keep arms close to the ears and hands in a neutral grip.
RING DIP
We love the Rings! Increasing stability on a frictionless plane. If needed use a band or place one foot on the ground. Box or Bench Dips can also be used and keep them strict
DEFICIT PUSH-UP (ON DB’S)
Range-of-motion at the bottom has been achieved when the chest and thighs make contact with the floor. Athletes can go on your knees if needed
Disclaimer: the lighter the DB, the more likelihood of them rolling outwards. Athletes, block yourselves in with plate or go from the hands.
MODIFICATIONS
DB Z PRESS
Barbell Strict Press
Decrease Load
RING DIP
Toe Supported Ring Dip
Jumping Ring Dips
Dips off a Box
DB PUSH-UP
Regular Push Up/Hands Elevated
DB Bench Press
06Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 6.06.2021
21-18-15-12-9-6-3
Buy-In: 1000m Row/Ski
Deadlift (185/135)
DB Floor Press (50/35)
Abmat Situps
Cash Out: 1000m Run
05Jun
HomeGrown AthletX - Functional Fitness
A.: Metcon (No Measure)
WARM UP
2 Rounds
250 m Run
20 Hollow Rocks
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog
B: Front Squat (Complex)
5 Sets Every 2min
1 Tempo Pausing Front Squat (5sec negative + 3sec at the bottom)
1 Pausing Front Squat (3sec at the bottom)
2 Front Squats
Percentage based on 1RM Front Squat
Set 1: 55%
Set 2: 60%
Set 3: 65%
Set 4 and 5: 70-75%
***Record heaviest complex
C: Metcon (Time)
21-18-15-12-9 (Time Cap 18min)
Front Squats (115/85)
Russian KB Swings (53/35)
Lateral Burpees Over BB
04Jun
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Snatch Pull Complex - Heavy 5 TNG Power Snatch
3 Sets:
1 Snatch Grip Tempo Deadlift (4s up, 4s down)
1 Snatch Grip Deadlift
1 Snatch Pull
really work on positioning
then
build up to a heavy 5 touch and go power snatch
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 25:
250 Run
1 Round of "Cindy"
3 Power Clean and Jerks (R+135/95, Rx 115/75)
250 Run
1 Round of "Cindy"
6 Power Clean and Jerks
250 Run
1 Round of "Cindy"
9 Power Clean and Jerks
[Add 3 Power Clean and Jerks Per Round]
MODIFICATIONS
AMRAP 25:
100m Run
1 Round of "Cindy" (decrease reps to 3 Pull-Ups / 7 Push-Ups / 9 Squats)
2 Power Clean and Jerks
100m Run
1 Round of "Cindy"
4 Power Clean and Jerks
100m Run
1 Round of "Cindy"
6 Power Clean and Jerks
[Add 2 Power Clean and Jerks Per Round]
This is an interesting one!
It’s hard to tell how far we can get in 25:00.
What we do know is that it should take ~1:00 for Cals & 1:00 for 1 Round of "Cindy".
It’s possible to do in 1:00 we can be looking at anywhere between 5-10 Power Clean & Jerks.
So, perhaps we are looking to get somewhere between the round of 12 to 18??
Who knows!??! We are excited to find out.
"CINDY" & POWER CLEAN AND JERK
For "Cindy" rounds, we encourage you to scale to options that allow for constant movement. Decreasing reps or modifying the movement (i.e., ring row vs. banded pull-up) to allow constant movement, is going to be the right call for today.
For the C&J – the load should feel manageable for 10 unbroken reps on any given day.
MODIFICATIONS
RUN
Reduce meters
18/12 Calorie Row/ski or 10/7
CLEAN & JERK
Reduce Load
Hang C&J (For simplicity or injury)
Injury: Only Clean or Only Jerk
"CINDY"
Pull-Ups: 5 Banded/Jumping
Push-Ups: Reduce Reps or Elevate hands to a box or bench before dropping to knee push ups
Air Squats- Reduce Reps or Squat to a target
03Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
:20-30s Ring Support
:20-30s Dead hang Hold on pull up bar
:20-30s Superman Hold
B: Clean (Pull Complex - Build to Heavy 5 TNG Power cleans)
3 Sets:
1 Clean Grip Tempo Deadlift (4s up, 4s down)
1 Clean Grip Deadlift
1 Clean Pull
really work on positioning
then
build up to a heavy 5 touch and go power clean
C: Metcon (Weight)
Part 1-
AMRAP 15:
30 Double Unders (sub 60 single unders)
15 Deadlifts (R+115/75, Rx 95/65)
30 Double Unders
15 Hang Power Cleans
30 Double Unders
15 Push Jerks
Part 2-
At the 15 until 23min
Then 8 minutes to find heaviest lift in the COMPLEX of: 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk without releasing hands from the barbell.
We have made this workout a little CrossFit Open-Esg. Workout…then lift heavy.
It is 23 minutes total – Pt 1.15:00 AMRAP, straight into 8:00 of Lifting.
Scoring – number of rounds and reps completed in the 15:00 AMRAP, plus the Heaviest Load in the ‘Complex’.
DOUBLE UNDER
This will take less than :30. The shoulders will feel it in latter rounds.
30 reps are just enough to make the barbell feel a little more uncomfortable.
DEADLIFT
15 Deadlifts at will take ~:30.
Light loading for a lower body pull. Athletes shouldn’t need to break-up 15 reps, but likely will to save grip for the Hang Power Clean. A lot of athletes should think of a loading that they can break into 2 sets by choice.
HANG POWER CLEAN
we start to move into a light-medium loading. However, like the Deadlifts athletes should be considering 2-3 sets across the board.
Movement starts with athlete standing up and taking a bow to the "hang".
Possibly the movement that will cause the most difficulty…..and increase the grippy-ness!
PUSH JERK
Although not typically categorized as the "moderate" load, for 15 reps in a 15:00 AMRAP, will definitely start to feel on the heavier side.