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 - HGX-FIT

Metcon (No Measure)

Barbell only

8min: 12/12 reps - rest as needed

Lunge complex: Reverse lunge + forward lunge + curtsy lunge

8min: 20/20 reps - rest as needed

Reverse curls + strict shoulder to overhead

8min: 21/21 reps - rest as needed

“21” bicep curls + drag curls

8min: 15/15/15 reps - rest as needed

Ceiling crunch

Vups/Knee ups

Roll outs

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)

2 Sets

:30/:30 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

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2 Sets

:30 Jump Rope Practice

5 Bootstrap Squa t with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

Barbell Primer (Checkmark)

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

Hang Power Clean

5 Romanian Deadlifts

Fight in the Shade (Time)

For Time:

5 Sets

5 Power Cleans

10 Deadlifts

15 GHD Sit-Ups

10 Bar Facing Burpees

Rest 2:00 between sets

Barbell: (Rx 205/145, S 155/115)
Goal: 2:00-3:00 / Sets

Primary Objective: Power Clean proficiency of technique and efficiency on cadence

Secondary Objective: Unbroken Deadlifts and GHD Sit-Ups

Optional Accessories (Checkmark)

For Quality:

4 Rounds

15 GHD Hip Extensions

10/10 Rotational Medball Slams

1:00 High Plank, Add Load If Able

Hold the top of the final GHD hip extension for 15 seconds.

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

View Public Whiteboard

Warm-Up (Checkmark)

Complete, For Quality

90-90 Seated Hip Rotations

20 Banded Face Pulls

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3 Rounds

1:00 Machine Choice

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

10/10 Banded Monster Walks

5 Hang Muscle Snatch

5 Hang Power Snatch

10 Scapular Push-Ups

This is SPARTA! (AMRAP - Rounds and Reps)

For Reps: With a Partner

20:00 AMRAP

30 Pull-Ups

20 Dumbbell Bench Press

10 Power Snatch

Dumbbells (Bench Press): (Rx50/35, S 40/25)

Barbell (Power Snatch): (Rx155/105, S 125/85)
Goal: 6+ Rounds

Score: Rounds & Reps

Strategy / Notes

Functional pump to begin the weekend. Managing transitions and breaks with your partner between movements will be key to how well you are able to maintain big sets and rack up as many reps as possible. The focus here is to keep the big sets on pull-ups bench press with the goal of hitting quick singles on the Power Snatch with the idea of hitting a quick 5 for each partner, but this can be done as alternating single reps.

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

View Public Whiteboard

Warm-Up (Checkmark)

3 Sets, For Quality:

20 Line Hops (Forward and Back)

10m A Skips + 10m B Skips

10 Hip 90/90 Rotations

:20/20 Second Copenhagen Hold

:20/20 Second Single Leg Glute Bridge Hold

10 Alternating Box Step-Ups

Earn These Shields (Time)

For Time:

1600m Run (A: 110/80 Cal Bike)

40 Dual Dumbbell Box Step Overs

800m Run (A: 54/44 Cal Bike)

20 Dual Dumbbell Box Step Overs

Dumbbells: 2x(Rx35/25, S 20/10)

Box: (Rx24/20, S 20/16″)
--

Goal: 17:00-21:00

Time Cap: 25:00

Primary Objective: Complete each run at or below 5k Pace

Secondary Objective: Complete the Dumbbell Box Step-Overs at a cadence of faster than 20 reps / minute

PRVN Reset (Checkmark)

12:00 AMRAP

12 Bird Dogs from Crawling

:30 Saddle Pose

6/6 Side Lying Thoracic Rotation

:30 Puppy Dog Stretch

Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Row/Burpee game

Hang Snatch (5x3 Build in weight)

Let's Get Ready to Rumble! (AMRAP - Rounds and Reps)

250 meter run buy in

AMRAP

100 meter single arm farmer's carry

20 jumprope

20 single arm thrusters

Weighted Sit-ups (50 weighted sit-ups)

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 on all-fours

Cat-Cow

Thoracic Rotations

Alt Active Pigeon

Deadbugs

Glute Bridges

Face Pulls

A: 3 Sets (Weight)

3 Sets:

6-8 Bulgarian Split Squats (ea side)

20-30sec Banded Side Step (ea side)

~Rest as needed b/w sets~

*Record BSS weight. Add band used in notes.

B: 3 Sets (2 Rounds for weight)

3 Sets:

6-8 DB Z Press

8-10 DB Bent Over Rows

*Record DB wt for Z Press in “Round 1” and Rows in “Round 2”

C: Tabata (8 rounds x 20sec on 10sec off) (8 Rounds for reps)

Tabata (8 Rounds of 20sec on 10sec off - 4 rounds each movement):

Thrusters

Russian Twists

Cooldown (No Measure)

Pigeon stretch

Open book stretch

Child's pose downtrain breathing