03Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 6.03.2021
Position HOLDS: Not about the weight, but great positioning in your squat holds. BE ACTIVE in the bottom (hips/glutes firing, midline engaged, chest up, upper back/shoulders solid)
All sets at 70-75% of 1RM Overhead Squat (Time Cap 18min)
Back Squat – 2 sets of :30s
Front Squat – 2 sets of :20s
Overhead Squat – 2 sets of :10s
B: Back Squat (3x Wave Rep 8/6/4)
Back Squat up by 5%: 3 Waves (Time cap 25min)
Wave#1, Reps 8/6/4
Set1: 8 reps at 70%
Set2: 6 reps at 75%
Set3: 4 reps at 80%
Wave#2, Reps 8/6/4
Set1: 8 reps at 75%
Set2: 6 reps at 80%
Set3: 4 reps at 85%
Wave#3, Reps 8/6/4
Set1: 8 reps at 80%
Set2: 6 reps at 85%
Set3: 4 reps at 90%
02Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
5 Single DB Lateral Box Step-Ups (Each Leg) Build to a Moderate
B: Metcon (Time)
4 Rounds
18/12 Cal Row or Ski or 12/9 Cal bike
15 Box Jump Overs (R+24/20, Rx20/16″)
12 Toes to Bar
9 Dumbbell Front Squats (R+50/35, Rx 40/25)
10-15 minute workout. Time Cap 20min
Rounds will average between 2:30-3:30
Scoring – total time to complete the workout.
CALORIE ROW
Cals will take ~:45
BOX JUMP OVERS
15 Box Jump Overs will take ~:30-45
TOES-TO-BAR
12 TTB will take ~:30-45
Athletes should be able to complete 12 reps within 1-3 sets
DB FRONT SQUATS
9 DB Front Squats will take less than :30
We are using two DB’s
MODIFICATIONS
CALS
Lower Calories
12 Ten Meter Shuttle Sprints
BOX JUMP OVERS
Box Step Overs
Lower Box/Plate Jump Overs
30 Double Unders/Single Unders
TOES-TO-BAR
Reduce Reps
12 Toes to Space/Knees to Elbow/Chest/Waist
20 v -ups
30 AbMat Sit-ups
DB FRONT SQUATS
Reduce Load
9 Single DB Goblet Squats
9 Squat Jumps
18 Air Squats
01Jun
HomeGrown AthletX - Functional Fitness
A: Overhead Squat (5 Rounds - Positions)
:3s at Quarter Squat
:3s at Just Above Parallel
:3s at Bottom
:3s at Just Above Parallel
:3s at Quarter Squat
Build if possible
B: Metcon (3 Rounds for reps)
AMRAP 5:00
21 Power Snatches (R+95/65, Rx 75/55)
21 Burpees
39/30 Cal Row or Ski or 27/21 Cal Bike
(Rest 5:00)
AMRAP 5:00
15 Power Snatches (R+115/75, Rx 95/65)
15 Lateral Barbell Burpees
30/21 Cal Row or Bike or 21/15 Cal Bike
(Rest 5:00)
AMRAP 5:00
12 Power Snatches (R+125/85, Rx115/75)
12 Barbell Facing Burpees
21/19 Cal Row or Bike or 15/12 Cal Bike
25:00 workout
Scoring – total amount of rounds and reps
Log Rounds & Reps for each separate AMRAP
POWER SNATCH
This will be a GRIP-FEST for AMRAPS 1 & 2, and steady singles for AMRAP 3. Use a HOOK GRIP!
The lower back is likely to feel it too. Lots of bending at the hip today!
We have increasing loads and descending reps across each AMRAP.
Time spent here will fall between 1:00-2:00 for each.
BURPEES (all three variations)
Each AMRAP presents a more challenging variation, but the good news is…the reps go down!
Each variations of Burpees will average ~:90 give or take :30.
CALS
1st AMRAP Cals = 2:00-3:00
2nd AMRAP Cals = 1:30-2:00
3rd AMRAP Cals = ~1:00
There’s not much to say about this, outside of…yikes! Choose your calories wisely and a number that will push you to finish within the 5:00 AMRAP. This will be a harder option than selecting too many calories and not getting close (less incentive to push).
C: Metcon (No Measure)
COOL DOWN - GROUP STRETCH
Couch stretch: 1min/side
01Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 6.01.2021
CHEST/DEADLIFT:
10-20-30
Bench Press (135/90) or DB Floor Press (60/35)
Deadlift (225/155)
400M Run
***Start with 400M Run***
REST 2min
ARMS:
5 Sets
12 x BB Bicep Curl (Add Weight to BB)
10 x Close Grip MedBall Push-up
12 x BB Reverse Curls (Add Weight to BB)
10 x Close Grip MedBall Push-up
31May
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
MURPH
Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in and also the option to complete with a partner.
Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.
Murph Recruit
For time:
500m Run
25 Pull-ups
50 Push-ups
100 Squats
500m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.
Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:
1000m Run
50 Pull-ups
100 Push-ups
200 Squats
1000m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Master Chief
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.
MODIFICATIONS
RUN
Decrease Distance
1600m Row/Ski
100/80 Cal Bike
PUSH-UPS
Decrease Reps
Elevate Hands (Box or Bench)
Knee Push-ups
Double Dumbbell Bench
PULL-UPS
Decrease Reps
Strict Pull-ups
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Dumbbell Plank Rows
Air Squats
Decrease Reps
Define Range of Motion (Squat to a target)
30May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
CHOOSE "A" IF YOU ARE NOT DOING MURPH
HGX FIT – 5.30.2021
5 DB Floor Press (50/35)
5 DB Close Grip Press
10 Reverse Curls
10 Rows (Supinated) on Rig
10 DB Floor Press
10 DB Close Grip Press
20 Reverse Curls
20 Rows (Supinated) on Rig
15 DB Floor Press
15 DB Close Grip Press
30 Reverse Curls
30 Rows (Supinated) on Rig
…Continue to increase rep scheme until you reach
40 DB Floor Press
40 DB Close Grip Press
80 Reverse Curls
80 Rows (Supinated) on Rig
B: Metcon (No Measure)
CHOOSE "B" IF YOU ARE DOING MURPH ON MONDAY
HGX FIT – 5.30.2021
All movements to be performed with an "EMPTY" barbell
Focus on quality of movement and active recovery
30 Good Mornings (45/35)
30 Romanian Deadlift
30 Hang Power Clean
30 Shoulder Press
30 Reverse Curls
30 Back Squats
30 Alternating Split Jerk (BB Behind The Neck)
30 Bicep Curls
30 Skull Crushers
30 Hang Power Snatch
30 Curtsy Lunge
Cash-out 200 Alternating Single Leg Vups