Workout of the day

HomeGrown AthletX - Functional Fitness

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Warm-up

2 Sets, For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

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2 Sets

:30 Jump Rope Practice

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

Front Squat (Take 15:00 to Establish
Front Squat 1RM)

Ideal build

5 Reps @ 50-60%

3 reps @ 65-70%

2 Reps @ 75%

1 Rep @ 80% and continue to build until 1RM

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
(Rx 95/65, S 75/55)

Primary Objective: Manage Your Double Unders

Secondary Objective: Unbroken Thrusters

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2 Sets, For Completion

:30 sec Extended Reverse Plank Bridge

:30 sec Elevated Prayer Stretch

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3 Sets, For Quality

20 Bear Plank Shoulder Taps

10 Hollow Rocks

:15 sec Passive Hang + :15 sec Active Hang

5 Strict Knee Raises

Virtuoso (AMRAP - Reps)

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

8 Strict Toe to Bar

15 second Tuck L-Hang

8 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

" Shoot Through Complex " = Push-Up + Shoot Through + Dip + Shoot Through
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Stimulus: Gymnastics Development

RPE: 6/10

Primary Objective: Complete each set in under 4:00 minutes

Secondary Objective: Complete each movement in an unbroken set

[Virtuoso: Levels] (AMRAP - Reps)

Level 2

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

6 Strict Knees to Elbows

10 second Tuck L-Hang

6 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

"Shoot Through Complex" = Push-Up + Shoot Through + Dip + Shoot Through

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Level 1:

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

8 Strict Knee Raises

15 Seated Pike Up Hold

5 Shoot Throughs

Wall Walk Complex to 20inch off wall

Shoot Through: 1 Rep equals out and back

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Masters 55+:

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

6 Strict Knees to Elbows

10 second Tuck L-Hang

6 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

"Shoot Through Complex" = Push-Up + Shoot Through + Dip + Shoot Through

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Competitor / Rx+:

As prescribed or Day Off

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Big Class Option

As prescribed

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Travel / Hotel / Limited Equipment

As prescribed, use 2 benches for Shoot through complex

Escalating Durante (AMRAP - Rounds and Reps)

8:00 AMRAP

2-4-6-8-10...

Hollow Rocks

V-Ups

Tuck Ups

second Hollow Hold

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

HomeGrown AthletX - Functional Fitness

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Warm-up

2 Sets, For Quality

:30/:30 Samson Stretch

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

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2 Rounds

Bike: 45 sec Easy + 15 sec @ Pace

Row: 45 sec Easy + 15 sec @ Pace

Skie: 45 sec Easy + 15 sec @ Pace

Mikko's Triangle (10 Rounds for reps)

40:00 EMOM

Min 1: Calorie Bike

Min 2: Calorie Row Erg

Min 3: Calorie Ski Erg

Min 4: Shuttle Run

Min 5: Rest

Shuttle Run: Each 25ft (7.5m) Segment = 1 rep
Goal: Male (15-20 Cal /minute) , Female (10-15 Cal/minute)

Score: Total Calories

Primary Objective: Achieve the most total Calories

Secondary Objective: Sustained paces across all sets, across all machines

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

HomeGrown AthletX - Functional Fitness

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Warm-up

:30/:30 Banded Front Rack Stretch

15/15 Clamshell Plus

-then-

For Quality:

10:00 AMRAP

9/7 Calorie Machine

15 Banded Good Mornings

5 Bootstrapper Squats

5/5 Single Leg Glute Bridges

5 Push-Ups 31x1

Barbell Primer

With light loads

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk

#TEAMPRVN Tuesday Workout

Double DT (Time)

For Time:

10 Rounds

12 Deadlift

9 Hang Power Clean

6 Push Jerks

Barbell: (Rx 115/75, S 95/65)
Goal: 13:00-18:00

Score: Time

Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It

Secondary Objective: Have small quick breaks throughout

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Breathing on all-fours

Down Dog Toe Taps

Supine Straight Leg Swings

Glute Bridges

Wall-Assisted Hip Airplanes

Bird Dogs

Single Leg Hinge to Knee Drive

A: Deadlift (Every 2:00 for 5 sets)

Every 2:00 for 5 Sets

5 Deadlifts

*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)

*Record weight in Wodify

B: Metcon: 12 Min EMOM (12 Rounds for reps)

12 Min EMOM (4 Rounds) :

45sec Cals on Machine

20sec Single-Leg Wt Hip Thrusts (ea side)

30-45sec Stand-to-Sit Eccentric Rope Climbs

Cooldown (No Measure)

Adductor Rockbacks

Single-Leg Forward Fold

Happy Baby Downtrain Breathing

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2 Sets, For Quality

1:00 Machine Choice

5/5 Worlds Greatest Stretch

20-30 sec Prayer Stretch

10 Scapular Pull-Ups, Slow and Controlled

into…

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

Start with an empty barbell for the first round, can increase loads on rounds 1 and 2

Snatch (Take 15:00 to Establish a 1RM Snatch)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Adaptation (4 Rounds for reps)

4 Sets

2:00 AMRAP, 1:00 Rest

2 Rope Climbs 15ft

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: (Rx135/95, S 115/75)
Goal: 12-15 Reps / Set

Score = Reps

Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00

Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets