27Jul
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
Warm-Up: Part A) (Checkmark)
For Quality
6:00 AMRAP
15 Banded Good Mornings
:10-:15 Ring Support Hold
8-10 Ring V-Outs
10 Crossover Step-Overs
Warm-Up Part B: 1000m Partner Rowing Golf (Time)
*Athletes will begin rowing to 1000m on the Rower. Partner A will row to the 100m mark on the screen. The athlete must stop rowing and let the meters roll to 100m by the 85m mark on the screen. This can be earlier or at the 85m mark, but athletes must let the meters roll as close to 100m as possible. Any meters over or under 100m will equate to 1 Burpee rep to be completed by each partner. This means that if 99m or 101m are read on the screen each partner must do 1 Burpee. Partner B will then row to the 200m mark. Any meters over or under will = 1 burpee per meter. This will continue until the 1000m mark. Note that we are not setting the monitors to 1000m as we need to know if the meters will roll over the 1000m mark. If they are over or under on the final 1000m mark, you must complete your burpees to finish the workout.
Theory of Forms (Time)
For Total Time with a Partner
Part A)
For Time:
9-12-15
Burpee Box Jump Overs
5-7-9
Ring Muscle-Ups (A: C2B)
Rest 5:00 minutes
Part B)
15-12-9
Burpee Box Jump Overs
21-15-9
Deadlifts
Box: (Rx24/20, S 20/16″)
Barbell: (Rx 225/155, S 165/125)
Score = Total Time
--
Goal: 6:00-9:00 for each Part
Time Cap: 25:00
Stimulus: CrossFit Couplets / Muscular Stamina
RPE: 8/10
Primary Objective: Complete each couplet in sub 10:00 minutes
Secondary Objective: Allow for minimal rest during the workout by completing each movement as fast as possible to allow your partner to get to the next station.
Flow:
Each athlete will complete the full rep scheme prescribed here with both athletes starting to work at the same time with Partner A working on the Burpee Box Jump Overs for 9 reps, while partner B is working to complete 5 Ring Muscle-Ups. Once both have completed round 1 they will switch movements and complete the 9 and 5 on the other station. They will then move to round 2 where partner A will complete 12 Burpee Box Jumps and Partner B will complete 7 Ring Muscle-Ups, this will continue until the 15 Burpee Box Jumps and Ring Muscle-Ups are completed in the round of 15 and 9.
Once Part A is completed athletes will then rest for 5:00 minutes and move to Part B. Athletes will then work on the reps of Burpee Box Jump Overs and Deadlifts in the same fashion making their way down the ladder until 9 Burpee Box jumps and 9 Deadlifts are completed.
26Jul
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 - Uniquely Abled Fitness
Warm-up (No Measure)
2 min machine
2x
10 plank shoulder tap
10 superman
10 hollow
Wall walk
EMOM 5
1-2 wall walks
Shoulder Press (No Measure)
Build up to a heavy 5 seated strict press
10 min EMOM
Min 1: 5 seated strict press
Min 2: 5 seated arnold press
AMRAP 8 min (AMRAP - Rounds and Reps)
5 burpees
10 db box step ups
10 hanging knee raises
*Dallas
seated box to ground to box (clap)
on hands and knees w/ plate dbs up and down
26Jul
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
Warm-up (No Measure)
Breathing on all-fours
Down Dog Toe Taps
Supine Straight Leg Swings
Glute Bridges
Glute Bridge Walkouts
2 Rounds:
Hip Airplanes
Bird Dogs
Single Leg Deadlifts
A: Deadlift (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)
*Perform as 2 waves, where we're increasing in weight as we decrease in reps
*Perform the 2nd wave (Sets 4-6) at higher weights than the 1st wave (Sets 1-3).
*Final set should be at a 9 RPE. Record heaviest set of 3 in Wodify
B: Metcon: Every 3:00 for 4 Rounds (4 Rounds for time)
Every 3:00 for 4 Rounds :
4-6 Cal Bike
6-8 Burpees
8-10 Alt Side Lunges
*Rest remaining time
Cooldown (No Measure)
Adductor Rockbacks
Single-Leg Forward Fold
Happy Baby Downtrain Breathing
26Jul
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
Warm-Up (Checkmark)
5/5 World's Greatest Stretch
15 Prone Y's w/ Plates (Hold top for 2 second)
-then-
For Quality:
12:00 EMOM
Minute 1 - 8/8 Quadruped Thoracic Rotations
Minute 2 - 5 Hang Muscle Snatch + 5 Snatch Balance + 5 Overhead Squats
Minute 3 - :10 Passive Hang + :10 Active Hang + 8 Kip Swings
Minute 4 - :40 Machine, Building Pace
*Build each round with your Barbell Load if possible
Snatch (Every 1:15 x 10 Sets
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)
Theaetetus (4 Rounds for reps)
4 Sets, For Reps
1:30 on/1:30 off
15 Overhead Squats
-Max Toes to Bar in the Remaining Time
Load: (Rx135/95, S 115/75)
---
Goal: 12-18 Reps / Set
Stimulus: Midline Conditioning / Quad Stamina
RPE: 8/10
Primary Objective: Toes to Bar Reps
Secondary Objective: Unbroken Overhead Squats
25Jul
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)
Seated shoulder press: 80-85%
6x4 (build for a heavy 4rep)
Immediately into
4x8 Seated DBs Arnold press
b/t each set standing rear delt raises for 12 reps
***
5 rounds
10 DBs heavy shrugs
10 BB Pendlay rows
10 BB Yates rows
**weight is the same for Pendlay and Yates rows
25Jul
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: 11am to 11:30
100m Weighted farmers carry
15 Weighted box step ups (WB, DB)
15 Weighted box squats
***
10 Ring rows
10 Ring push-ups
10/10 DB Arnold press
10/10 Hammer curls
***
Together: 11:30 to 11:40
Letters Y, T, W (15 reps each letter)