06Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Shoulder Stability
EMOM 18
BB Overhead Fwd Lunges
KB Single Arm Bottoms Up Press (Hold for :20 to :30s), If you can hold for over :30s, go up in weight
BB Z Press (On the Floor – legs straight)
Back/Arms
EMOM 16
Chin-Ups (Supinated Grip)
BB Reverse Curls
DB Bent Over Rows (10 per side)
BB Bicep Curls
05Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
With empty BB
10 Glute Bridges
10 Good Mornings
10 Back Squats
10 Single Leg Glute Bridges each side
10 Strict Press
10 Glute Bridge Walkouts
10 Romanian Deadlifts
10 Front Squats
B: Not for Time
1:30 Light Row Ski or Bike, 25% Max Bar MU ( sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)
1:30 Light Row Ski or Bike, 35% Max Bar MU
1:30 Light Row Ski or Bike, 45% Max Bar MU
2:00 Light Row Ski or Bike, 25% Max Bar MU
2:00 Light Row Ski or Bike, 35% Max Bar MU
2:00 Light Row Ski or Bike, 45% Max Bar MU
*Home Row ski bike sub jump rope the same times above
C: Metcon (Weight)
"Big Clean Complex"
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk
*This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength
*The full complex is designed to be completed without putting the barbell down
*We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
Set 1: On the 0:00
Set 2: On the 5:00
Set 3: On the 10:00
Set 4: On the 15:00
Set 5: On the 20:00
Set 6: On the 25:00
*The goal is to climb in weight with each set as we build to a heavy complex for the day
*With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
*Your final score is the heaviest complex successfully completed unbroken
*The complex flows as follows:
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk
04Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (Time)
Kettlebell/DB: 7rds (time cap 25min)
10 x KB Pushup + Pushup + Jump Squat
10 x Cyclist Squats
10 x Front Rack Lunge
10 x Kneeling Clean and Shoulder Press
REST 2min
Core: 5 Rounds
20 x Russian Twists
20 x Hollow Rock
20 x Vups/Knee-Ups
1min Plank
1min Side Plank Hops (side to side)
03Oct
HomeGrown AthletX - Functional Fitness
A. : Metcon (Time)
2020 CROSSFIT GAMES WOD #1
"FRIENDLY FRAN"
3 Rounds for Time
21 Thrusters (Rx 115/85)
21 Chest-to-Bar Pull-Ups
02Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6min at an easy pace
2min Row Bike or Ski
2min Single Unders
1min Mt climbers
1min Ab Mat Sit-ups
B: Metcon (No Measure)
Movement Prep
5 Strict T2B (As High As Possible)
5 Kip Swings
5 Knees to Chest
5 Toes to Bar
C: Metcon (Time)
3000m Row Ski or 125/100 cal Bike
2000m Run
100 Double Unders
50 T2B
Stimulus: 20-27min
*Home 3000meter sub another 2000m run +100 DU
01Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
30 Seconds Each:
PVC Pass Through
PVC around the world
Lateral Hops Over PVC Pipe
Push-up to Down Dog
Spidermans
Lateral Hops Over PVC Pipe
PVC Overhead Squats
PVC Sotts Press
B: Strict (21-15-9)
Strict Pull-Ups
Strict Toes to Bar
Strict Ring Dips or bench Dips
*10min time Cap
*Home Subs pull ups=DB rows, T2B=v-ups
C: Metcon (AMRAP - Reps)
AMRAP 3:
250m Run
15 Lateral Barbell Burpees
Max Overhead Squats (R+75/55, Rx 65/45)
Rest 3min
AMRAP 3:
250m Run
12 Lateral Barbell Burpees
Max Overhead Squats (R+95/65, Rx 75/55)
Rest 3min
AMRAP 3:
250m Run
9 Lateral Barbell Burpees
Max Overhead Squats (R+115/75, Rx 95/65)
Rest 3min
AMRAP 3:
250m Run
6 Lateral Barbell Burpees
Max Overhead Squats (R+135/95, Rx 115/75)
*Score is # of Overhead Squats completed