23Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 3.23.2021
CHEST: DB/Med Ball
5 Sets
8 x DB Floor Press
8/side Offset Push-ups
10 x Close Grip Push-ups (both hands on med ball)
10 x Decline Push-ups (both feet on med ball)
REST 2min (Rig set-up)
ARMS:
5 Sets
20 x BB Rows from Rig (pronate grip)
20 x BB Reverse Curls
20 x BB Bicep Curls
22Mar
HomeGrown AthletX - Functional Fitness
A: Snatch (Techinque - Light weights)
4 Sets:
2 Hang Snatch Pulls
2 Hang Snatch High Pulls
2 Hang Power Snatches
2 Overhead Squats
*Light weights across. work on technique
B: Hang Snatch
3 Rounds:
Minute 1 – 1 Hang Squat Snatch
Minute 2 – 1 Hang Squat Snatch
Minute 3 – 1 Hang Squat Snatch
Minute 4 – Rest
Build in weight.
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 14:
10 Single Arm Devil Presses (R+50/35, Rx 40/25)
10 Single Dumbbell Box Step-ups (R+24/20, Rx 20/16)
10 Toes to Bar
21Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Mobility WOD/TEST:
A. Warmup/Primer 10min EMOM
5/Side DB Single Arm Push Press (Lunge position)
5/Side DB Single Arm Overhead Squat
B. WOD: 4 rounds
Plate OVHD Carry around facility
10/Side DB Single Arm Arnold Press (Lunge position)
5/Side DB Single Arm Overhead Squats
30 Plank Shoulder Taps
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″)