Workout of the day

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Warm-up (No Measure)

Warmup: 2rds

10 x Shoulder/Chest rotation with small plates (Each Arm)

10 x Banded pull aparts

10 x Push-ups

B: Metcon (No Measure)

PART A) Chest

100 Reps Floor Press: DB’s 70/55, 60/45#

When you break, complete the following;

10 IRON CROSS plate – Tempo 3:1 (Start overhead, slowly lower to parallel to floor. ELBOWS locked out), keep midline engaged

Immediately to the following;

50 x Diamond Push-ups

TIME CAP 30min

"IF" you finish under the time cap: Max effort ABMAT Situps

PART B) Shoulders

AMRAP 15

50m Farmers Carry, Go 25m down, then come back (DB’s 60/45, 50/35)

25m Single Arm DB OH carry (Right side)

25m Single Arm DB OH carry (Left side)

50 x Shoulder Taps

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run

3 Rounds

10 Squats

10 up dog down dog

10 Supermans

B: Hang Clean

On the Minute x 4:

Clean Pull + Hang Squat Clean + Front Squat

Rest 1 min

On the Minute x 8:

Build to a Heavy Single Hang Squat Clean

C: Metcon (AMRAP - Rounds and Reps)

Teams of 2
AMRAP 20:

500m Run

70 Sq Jump Wall Ball (R+20/14, Rx 16/12)

50 Kettlebell Swings (R+70/53, Rx 53/44)

30 Burpee Box Jumps (R+24/20, Rx20/16″)

*Both partners Run at the same time

*Each partner must complete their 500m Run before the team starts Sq Jump Wall Balls

*with all other movements only person works at a time. *Break up reps however you want

*NO SHARING EQUIPMENT

*Home Sub cut reps in half

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT – 9.20.2020

DB WOD (50/35, 40/25)

3 RFT

15 Devils Press

15 Hang Cleans

15 Front Squats

15 Push Jerks

Time Cap: 20min

REST 3min

30-20-10-5-3-2-1

Box Jump Overs (24/20, 20/16)

KB Russian Swings (53/35, 44/26)

Abmat Situps

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A. : Metcon (Time)

HGX Nasty Nancy

5 rounds:

500-m run

15 overhead squats (R+155/105, Rx125/85)

15 bar-facing burpees

** 2020 CROSSFIT GAMES WOD #5

Elite : 125/185

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

1 Minute Each:

PVC Straight Leg Swings

PVC Pass Throughs

PVC Liftoffs

PVC Overhead Squats

PVC Sotts Press

B: Metcon (Time)

100 Double Unders, 50 Shoulder Taps

80 Double Unders, 50 Shoulder Taps

60 Double Unders, 50 Shoulder Taps

40 Double Unders, 50 Shoulder Taps

20 Double Unders, 50 Shoulder Taps

*15min time Cap

C: Metcon (Time)

3 Rounds
400m Run

250m Weighted DB Run (R+50/35, Rx 40/25)

10 Power Snatches (R+135/95, Rx 115/75)

*Stimulus: 12-20min

*Use only One DB

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

10 Minutes For Quality:

15 Pausing Glute Bridges (2 Seconds at Top)

12 Barbell Bent Over Rows

9 Barbell Romanian Deadlifts

6 Barbell Rollouts

*for rollouts you need to have metal 5 or 10s or any of the other rubber plates. if you try just to use the rubber 10s they will collapse

B: Metcon (Weight)

On the 3:00 x 5 Rounds:

12 DB Reneged Rows with Push up (R+50/35, Rx 40/25)

25 AbMat Sit-ups

5 Deadlifts

*recorded Weight

*Go as heavy as possible but unbroken and finish each round 2ish min