27Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 4.27.2021
CHEST: Time cap 25min
5 x 10 Incline Bench Press (with 45/35# plate)
5 x 10 BB Incline Close Grip Press
5 x 12 DBs Incline Flys
5 x 10 DB Pull Over (Use bench)
REST 2min (Rig set-up)
ARMS:
4 Sets ALL 15 reps
A. BB Rows from Rig (pronate grip)
B. BB Supinated Rows
C. BB Reverse Curls
26Apr
HomeGrown AthletX - Functional Fitness
A: Handstand Practice (Alternating On the Minute x 10 (5 Rounds):)
Min 1 – 5 Touch and Go Power Cleans
Min 2 – :30sec Freestanding HS
Build in weight on the cleans each round.
For the HS try and get on the wall if you haven't before or try to come off the wall and hold a free standing HS. Or L-sit DB hold
B: Metcon (Time)
50-40-30-20-10: Calories Row/Ski *
After each round:
10 Deadlifts (R+185/135, Rx155/115)
10 Handstand Pushups
40 Double-Unders
*Bike:: 36-29-21-14-7
C: Metcon (No Measure)
Midline
3 Rounds
20 GHD wall ball Sit-Ups w/ feet anchored
20 Supermans
Rest as needed between sets.
25Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 4.25.2021
A. Back: 4rds (Time cap 15min)
10 BB Bent Over Rows
10 BB Bent Over Rows (Wide Grip)
10 BB Yates Bent Over Rows
10 Chin-ups
B. WOD: Every 3:00 x 10
10 DB Down Up Deadlift
10 DB Front Squats
10 DB Upright Row
10 DB Shoulder 2 Overhead
24Apr
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For time:
5 Rounds
50 Air Squats
15 Pull-Ups
10 Clean & Jerks (R+135/95, Rx 115/75)
400m Run
23Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 4:
100m Sprint
30/20 Calorie Row or Ski or 21/14 Bike
Max Burpees
Rest 4 Minutes Between Rounds
In todays workout with a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals. GO HARD!
R+ 30-40 Burpees per Round Rx 20-30 Burpees per Round.
GO HARD!
In the 4-minute windows, you’ll complete the listed number of meters and calories before moving on to the scored station, the Burpees
Record total burpees for the 5 rounds. GO HARD!
22Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
-or
On the Minute x 20:
Minute 1: 1 Round of "Cindy"
Minute 2: 15/12 Calorie row or ski or 11/8 Bike
CINDY =5 pull ups
10 push ups
15 squats
"Goat" is CrossFit slang for a movement that challenges us.
Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups
These are the best days to turn perceived weaknesses into strengths
No better way to do that than today
We don’t improve our technique with a high heart rate – that’s what we refer to as "training"
Today is geared towards "practice," dialing in our mechanics with a controlled heart rate
As an example, to improve the technique of double unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump
When we couple "training" with "practice" throughout the week in the right doses, we set ourselves on the fast track to results
Choose two "Goats" to work on, and we’ll alternate between them on each minute
Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range
Below are examples of a few different options for Goat Days:
Practice Example 1:
On the Minute x 20:
Odd Minutes: 45 Seconds Double Under Practice
Even Minutes: 5-10 Handstand Push-ups
Practice Example 2:
On the Minute x 20:
Odd Minutes: 3-5 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Example 3:
On the Minute x 20:
Odd Minutes: 7 Power Snatches (40%)
Even Minutes: 2 Rope Climbs