Workout of the day

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

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Warm-Up

5/5 World's Greatest Stretch

:30/:30 Couch Stretch

-then-

For Quality:

9:00 EMOM

Minute 1 - :45 Machine, Building Effort

Minute 2 - 5 Inchworm Push-Ups + 8-10 Banded Face Pulls

Minute 3 - 12 Cossack Squats

Front Squat (Every 2:30 x 6 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+)

Hope and Prayer (Time)

For Time

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

Wall Ball: (Rx 20/14, S 16/12)

Burpees to Target: Out of Reach

Time Cap: 15:00

Adjusted Option :20-40-20-40-20
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Goal: 11:00-15:00

Primary Objective: Complete each movement in as close to 2:30 as possible. This would keep us in the time domain of around 12-13 minutes

Secondary Objective: Complete the Wall Balls in 3 Sets or less

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

EMOM

Row/Ski/Bike

Barbell row (from the rig)

Row/Ski/Bike

Barbell supinated row

Row/Ski/Bike

Barbell strict press

****

25/25 Plate halos

50 Plate russian twists

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

10 Inch Worms + Elbow to Instep

20 Glute Bridges (1sec Pause @ the Top)

-then-

12:00 EMOM

Minute 1 - :40 Plate Hop Series

Minute 2 - 12 Alternating Dumbbell Deadlift

Minute 3 - :40 Banded Monster Walks

Pumba (AMRAP - Rounds and Reps)

24:00 AMRAP

16/13 Cal Row or Ski or 12/9 Cal Bike

18 Dual DB Sumo Deadlift

16/13 Cal Row or Ski or 12/9 Cal Bike

18 DB Renegade Rows

12 Box Jump Overs

Box Height (Rx24/20, S 20/16″)

Dumbbells: (Rx50/35, S 40/25)
--

Goal: 7+ Rounds

Primary Objective: Complete Each Machine in under 45 seconds

Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less

PRVN Recovery #3 (Checkmark)

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

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

3 Rounds

200m Run

50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk

5 Wall Slides

5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skills: Freestanding Handstand Hold (AMRAP - Reps)

5:00 AMRAP

-Freestanding Handstand Hold

Score = Time

or

Score = Reps (1sec = 1 Rep)

Scale: Wall Facing Handstand Hold

Midline Run (5 Rounds for time)

Every 3:00 x 5 Sets

15 GHD Sit-Ups (A: Ab mat sit ups)

200m Run (A: 14/11 Cal Bike)

25ft Handstand Walk* (A:2-3-4-5- 6 Wall Walks)

*Increase Handstand Walk by 5ft (5ft) Each Set.
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Goal: Complete each set @ 2:00-2:30/set

Primary Objective: Complete each set within the 3:00 time frame

Secondary Objective: Increase pace across all sets

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Deload week

21-19-17-15-13

DB Deadlift (60/40)

DB Floor press

***

5 sets

15 Bench reverse snow angels (small plates)

Letters (Y, T, W) 15 reps each letter

***

Core

Metcon (No Measure)

Deload week

21-19-17-15-13

DB Deadlift (60/40)

DB Floor press

***

5 sets

15 Bench reverse snow angels (small plates)

Letters (Y, T, W) 15 reps each letter

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Legends

Metcon (No Measure)

Strength training: 15-20min

10 Yates rows (adding weight)

15 Banded face pulls

***

Partner training: split with reps with your partner

100 KB swings

After completion: 500M walk