21Sep
HomeGrown AthletX - Functional Fitness
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
20Sep
HomeGrown AthletX - HGX-FIT
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
19Sep
HomeGrown AthletX - Functional Fitness
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
18Sep
HomeGrown AthletX - Functional Fitness
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
17Sep
HomeGrown AthletX - Functional Fitness
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
17Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Deadlift: 10-8-6-4-2 (Time Cap 30min)
Then 3x5 at 80% of heavy 2
3 Drop sets, then rest 1min and move to the next movement.
Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.
3 Rounds: (Weights used as an example)
8 Barbell Bicep Curls 75#
8 Barbell Bicep Curls 65#
8 Barbell Bicep Curls 55#
Rest 1min
10 Upright Row 100#
10 Upright Row 90#
10 Upright Row 70#
Rest 1min