20Mar
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For Time:
4 Rounds
800 m Run
15 Push Presses (R+ 75/55, Rx 65/45)
30 Air Squats
15 Push-ups
19Mar
HomeGrown AthletX - Functional Fitness
A.: Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
B.: Crossfit Games Open 21.2 Masters RX (Ages 55+) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 20-lb. dumbbell / 20-in. box (step-ups permitted)
M: 35-lb. dumbbell / 24-in. box (step-ups permitted)
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters RX (Ages 55+) click here
INTERMEDIATE
C.: Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here
18Mar
HomeGrown AthletX - Functional Fitness
A: Split Jerk
Pausing Split Jerk (1 Second in Dip):
3 Sets of 2
Split Jerk:
On the Minute x 8:
1 Split Jerk
*Record heaviest Split Jerk
B: Metcon (Time)
4 Rounds For Time
30/24 Cal Row Ski or 21/17 Bike
30 Wallballs (R+20/14, Rx 16/12)
30 Box Jumps (R+24/20, Rx20/16″)
18Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT
Back:
8 x 10 BB Bent Over Rows (Normal grip)
8 x 10 BB Bent Over Rows (Wide grip)
Shoulders: 4 Sets
100M DBs Farmer’s Carry
10 BB Sumo DL High Pull (wide base – toes outward)
10 BB Upright Rows
12 DB Front to Side Delt Rotations
12 Plate Rear Delt Fly (10 to 15#)
After 4 sets, Immediately to Prison Push-up
1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)
B: Metcon (No Measure)
OPEN 21.2 "PRE-GAME"
At 50% intensity (warm-up pace)
Part A) 5min light rowing
Part B) 3 Rounds
5 Strict TTB
10 KB Russian Swings
20 Air Squats
Part C) 3 Rounds
50' Walking Lunges
15 Abmat Situps
Part D) 1 Round (empty BB)
5 Good Mornings
5 Back Squats
5 Strict Press
5 RDL
5 Front Squats
Then, 1 Round
5 Muscle Snatch
5 Behind the Neck Push Press
5 Snatch Balance
5 High Hang Squat Snatch
Part E) 5min light rowing
17Mar
HomeGrown AthletX - Functional Fitness
A: Overhead Squat
Every 1 Minutes x 6 Sets:
Minutes 1-2: 9 Overhead Squats
Minute 3-4: 7 Overhead Squats
Minutes 5-6: 5 Overhead Squats
*build up
**Record heaviest 5 rep
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
12 Deadlifts (R+115/75, Rx 95/65)
9 Overhead Squats
6 Hang Power Snatches
16Mar
HomeGrown AthletX - Functional Fitness
A: Stamina (For Time)
100 Double Unders
15 Handstand Push-ups
80 Double Unders
12 Handstand Push-ups
60 Double Unders
9 Handstand Push-ups
40 Double Unders
6 Handstand Push-ups
20 Double Unders
3 Handstand Push-ups
MODIFICATIONS
For DU = double the number and do singles
Handstand push ups on box
L-sit DB press
B: Metcon (Calories)
AMRAP 24
[PARTNER 1]
Max Calorie Row Ski or Bike
[PARTNER 2]
2 Rounds:
20 AbMat Sit-ups
10 Push-ups
Switch Stations After 2 Rounds of Sit-ups + Push-ups
Score is Total Calorie on the Row Ski or Bike