Workout of the day

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

:45/:45 Couch Stretch

12/12 Bird Dogs from Crawling

-then-

For Quality:

6:00 AMRAP

:30 sec Wall Lean March

10 Deep Lunge Mountain Climbers

10m/10m A-Skips + B-Skips

Memento mori (3 Rounds for time)

Every 12:00 minutes, 3 sets, Complete the following:

1000m Run (A: 68/55 Cal Bike)

Set 1: 50/40 Cal Row

Set 2: 40/32 Cal Ski Erg (A:200 DU)

Set 3: 30/22 Cal Bike
Primary Objective: Hit each run sub 5:15

Secondary Objective: Best output on the machine

Stimulus: Lactate Threshold

RPE: 8-8.5/10

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

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

12 Barbell Yates rows (from the rig)

12/12 DB Bent over rows

….

12 Halos

15/15 Paloff press

250m weighted walk

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

20 Seated 90-90 Rotations

-then-

For Quality:

3 Rounds

1:00 Cardio Choice

10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups

10/10 Banded Monster Walks

10 Bootstrap Squats

Meditations (5 Rounds for weight)

For Load:

20:00 EMOM

Minute 1 - *Back Squats

Minute 2 - 6-8 L-Sit Pull-Ups

Minute 3 - 6/6 Contralateral Front Rack Step-Ups

Minute 4 - Rest

Box Height: (Rx24/20, S 20/16″)

DB Load: (Rx50/35, S 40/25)

Back Squat

Set 1: 12 Reps @ 60%

Set 2: 10 Reps @ 65%

Set 3: 8 Reps @ 70%

Set 4: 6 Reps @ 75%

Set 5: 4 Reps @ 80%
--

Stimulus: Absolute Strength + Strength Endurance

RPE: 6/10

Primary Objective: Hit the working percentages on the Back Squat

Secondary Objective: L-Sit Pull-Ups for unbroken reps in the range of 6-8.

Optional Accessories (Checkmark)

4 Sets, For Quality

:15-20 Extended GHD Supine Hold

10-15 GHD Medball Reverse Hypers

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

15min to build to a new 1RM

Immediately into..

4 sets

8 BB Close grip press

8 DB Floor press

8 DB Tate press

****

4 sets

10 DB crush grip bicep curl

10 DB crush grip tricep skull crushers

10 Diamond push-ups

10 DBs Kick backs

****

4 sets

20/20 Plate halos

20 Vups

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - Functional Fitness

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Warm-up

:45 Elevated Prayer Stretch

15 Banded Pull Aparts

-then-

For Quality:

9:00 AMRAP

5 Inchworm Push-Ups

10 Cuban Press , Light Loading

5/5 Single Leg Plate Hops

5 Tall Jerks , Empty Bar

Split Jerk (Every 2:00 x 6 sets
For Load:
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 76%
Set 2: 1 Pause Split Jerk + 1 Split Jerk @ 81%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 86%
Set 4,5,6 : 1 Split Jerk @ 91%)

For the pause split jerk, hold the dip and catch for 1 second each.

On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

Amor Fati (Time)

DO NOT DROP THE DBS

For Time:

3 Rounds

100 Double Unders (A: 200 singles)

40-30-20 Alternating DB Snatch

20 Lateral Burpees over DB

DO NOT DROP THE DBS

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

Goal: 11-15 minutes

Time Cap: 17 minutes

Primary Objective: Maintain big sets on the Double Unders and Dumbbell Snatch

Secondary Objective: Complete the triplet in under 13 minutes

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Breathing in Half-Kneeling

Cat-Cow

Child-s Pose + Lat/Tricep Stretch

Thoracic Rotations

Deep Lunge to Hamstring Stretch

2 Rounds:

Side-Lying Internal Hip Rotation

Banded Deadbug

Bootstrap Squats

A: Front Squat (Every 2:00 for 6 Sets)

Every 2:00 for 6 Sets

Set 1: 5 reps

Set 2: 4 reps

Set 3: 3 reps

Set 4: 5 reps (at same weight as Set 2)

Set 5: 4 reps (at same weight as Set 3)

Set 6: 3 reps (at more weight than Set 3)

*Final set should be at a 9 RPE. Record heaviest set of 3 in Wodify

B: Metcon: 10-Min AMRAP (AMRAP - Rounds and Reps)

10-Min AMRAP :

6-8 Ring Rows

10-12 Quadruped/Plank DB Pull-throughs

20-30sec Wall Sit

Cooldown (No Measure)

Couch stretch

Pigeon stretch

Child's pose downtrain breathing