09Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 3.9.2021
8 ROUNDS – Time CAP 20min
8 DB Floor or Bench Press
10 DB RDL
10 Single DB Crush Grip Press
20 Tricep dips (bench or box)
8 ROUNDS – Time CAP 16min
12 DB Arnold Press
12 DB Upright Row
12 DB Hammer Curls
Time remaining:
Core (GHD, Straight Legged Sit-ups)
Foam Roller
08Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Midline
15-12-9:
Strict Toes to Bar
Weighted Supermans (light wt. db plate)
Directly Into…
21-15-9:
Weighted Sit-ups
Barbell Good Mornings
B: CrossFit Games Open 16.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Boys 14-15 - 135# Deadlift + 14# Wall-Ball
Boys 16-17 - 185# Deadlift + 20# Wall-Ball
Girls 14-15 - 95# Deadlift + 10# Wall-Ball
Girls 16-17 - 125# Deadlift + 14# Wall-Ball
(Rx 225/155, scaled 165/125)
(Rx20/14, scaled 16/12
*Female - WB at 9' target*
07Mar
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
Mobility (12min)
Foam Roller
Bands
Lacrosse Ball
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 30
15/12 Cal Row/Ski or 12/10 Cal Bike
8 SA Devil Press (50/35)
20 Box Jump Overs (24/20, 20/16)
8 Toes To Bar
***Focus on Transitions for CrossFit Open, Chipper, Know Your Pace***
**Scale TTB**
Knees To Elbows
Knees To Waist
Abmat Situps
06Mar
HomeGrown AthletX - Functional Fitness
A. : Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Min
9 Snatches (R+ 135/95, Rx 115/75)
15 Chest to Bar Pull-Ups
21 Bar Facing Burpees
B.: Metcon (No Measure)
Core
3 Rounds
40 Russian Twist
30-sec side plank (each side)
20 Flutter Kicks
05Mar
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
3 Rounds
25 V-ups
10 DB Bench Presses or Floor press if you don't have a bench
Max Unbroken Strict Pull-ups used a bend if needed
B: Metcon (3 Rounds for reps)
AMRAP 5:
40/30 Calorie Row Ski
20 Box Jump Overs (R+24/20, Rx20/16″)
AMRAP "Macho Man" (R+135/95, Rx 115/75)
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row/Ski
15 Box Jump Overs
AMRAP "Macho Man" (R+155/105, Rx125/85)
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row/Ski
10 Box Jump Overs
AMRAP "Macho Man" (R+185/125, Rx155/105)
Macho Man = 3 Power Cleans
3 Front Squats
3 Jerks
04Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
1 Minute Banded Pull-Aparts
1 Minute Side Plank (Each Side)
1 Minute Front Plank
B: Metcon (Time)
7 Rounds For Time
250m run
30 Double Unders
10 Strict Handstand Push-ups
MODIFICATIONS FOR DU
60 Single Unders
10 Strict Handstand Push-ups
10 Strict handstand push ups on box
10 L-sit DB press