Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00
200m Run

9 Scap Pull-Ups

8/8 DB Single Leg Cross- Body RDL

7/7 DB Windmill

6/6 SA DB Front Squat

5 Inchworm to Hollow Hold (1sec)

B: Front Squat (Every 2:00 for 8:00)

Set 1: 3 reps @ 65-70%

Set 2: 3 reps @ 65-70%

Set 3: 3 reps @ 65-70%

Set 4: 3 reps @ 70-75%

*Record Set 4

C: Metcon (Time)

400m Run

16 Double DB hang Power cleans (R+50/35, Rx 40/25)

12 Bar Muscle-ups

16 DB Alt Renegade Rows (L row + R row =2 reps)

400m Run

16 DB Alt Renegade Rows

12 Bar Muscle-ups

16 DB hang Power cleans

400m Run

Time Domain: 14:00-18:00

Time Cap = 25:00

SUBS: 3 best options for the day

-Box Bar Muscle-Ups

-Banded Bar Muscle-Ups

-Burpees Pull ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds or 10min
250m Run

10 Air Squats

5 Inchworm to Hollow Hold (1sec)

5 Hang Muscle Cleans

B: Warm-up (No Measure)

Workout Primer
4 Rounds, Increasing to Working Weight

2 Sq Cleans

10 High knees in place

3/3 DB Snatch

C: Metcon (Time)

5 Rounds for Time

3 Squat Cleans (Rx 225/155, SUB 165/125)

250m Run Sprint

20 DB Snatches (Rx 50/35, SUB 40/25) (10 each arm)

2 minutes Rest

The "Hall" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, June 7, 2015 (150607)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

LANDMINES – 3 Rounds

12 Front Squat

12/side Reverse Lunge (same side steps back into a lunge – arm is straight)

12/side Half Kneeling – Single Arm Shoulder Press

12/side Bent Over Single Arm Rows

12 Twisters

EMOM: 15min

Min1: Max Vups/Knee-ups

Min2: Max Hollow Rock

Min3: Max Russian Twist

Min4: Max Ankle Touches

Min5: Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Row

2 Rounds of

15 Banded Good mornings

8-10 Plate A-T-Y-W

10 Plate Prone Drag

----

2 Rounds

10 Glute Bridge SA Bench

6 Ring Face Pulls

20 alternating shoulder taps

B: Bench Press (Every 2:00 for 8:00)

Set 1: 3 reps @ 65-70%

Set 2: 3reps @ 65-70%

Set 3: 3 reps @ 65-70%

Set 4: 3 reps @ 70-75%

*Record Set 4

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP
23/18 Cal Row Ski or 23/13 Bike

10 Power Clean (R+155/105, Rx125/85)

5 Wall Walk

Goal: ~4 Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
100m Run

8/8 BB Single Leg Romanian

Deadlift

6 (Inchworm Push-Up + Squat)

10 BB Weighted Dead-Bug

10/10 Glute Bridge March

B: Metcon (No Measure)

Workout Primer
W/empty barbell

5 Hang Power Cleans

5 Front Squats

5 Push Press

3 Thrusters

----

w/working weight KB

10 Russian KBS

5 Burpees

----

Add weight to Barbell

3 Power Cleans

2 Hang Squat Cleans

3 Thrusters

----

w/working weight KB

5 American KBS

5 Bar Facing Burpees

----

1 Round

9 American KBS

7 Thrusters

C: Metcon (Time)

3 Rounds

18 KBS (R+53/35, Rx44/26)

15 Thrusters (R+95/65, Rx 75/55)

12 Bar Facing Burpees

Rest 5:00

1 Round

54 KBS

45 Thrusters

36 Bar Facing Burpees

Goal:

8:00-10:00/Set

Time Cap = 30:00

SUBS: For the KBS and Thruster we are most concerned with maintaining midline. So, the scale to allow for best overall movement would be to go to a light KB and russian

swings for KBS and for the Thrusters, subbing out the barbell and working into DB thrusters will allow for more free movement, limiting overextension in the spine

HomeGrown AthletX - HGX-FIT

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A: Bench Press (5x5 at 85%)

5 x 5 at 85%

**Between each set – 8 Heavy DB Pullovers**

B: Metcon (No Measure)

Conditioning:

5 Sets with a pair of DBs

12 Seated Arnold Press

12 Seated Hammer Curls

12 Close Grip Bench Press

12 Rear Delt Flies

20 AB BB Rollouts