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 - 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

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)

5 Supersets

10 BB bent over rows

10/10 DB bent over rows

5 Supersets

12 Green/black band seated lat pulls

12 Red band face pulls

*****

12min EMOM

BB Reverse curls

DB Hammer curls (back against the wall)

BB Drag curls

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

10 Barbell bent over rows

10/10 DB single arm rows

10 Red banded face pulls

****

10 KB swings

10 KB sumo high pull

100m KB farmers carry

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 (No Measure)

For Quality

2 Rounds

30 second Elevated Prayer Stretch

30 second Extended Reverse Plank Bridge

-

3 Rounds

30 seconds Jump Rope

10/10 Single Arm Dumbbell Deadlift

6 Inchworm Push-Ups

20-30 second Wall Supported Handstand Hold

Push Press (Every 2:00 x 4 Sets
4 Reps @ 75%+)

The focus here will be to work from 75% to around 85% for 4 reps today. This should not be a 4RM, but rather a challenging technical 4 reps today.

This is Madness (4 Rounds for time)

Every 3:00 x 4 Sets

4 Wall Walk

12 Alternating Dumbbell Snatch

48 Double Unders (A: 96 singles)

Dumbbell: (Rx70/50, S 60/40)
Goal: Complete each set in under 2:30

Primary Objective: Complete each working set AFAP

Secondary Objective: Maintain even splits across all sets

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, For Quality

1:00 Cardio Choice

5 Inchworm Push-Ups

10 Alternating Samson Lunges

10 Bar Kip Swings

5 Strict Knee Raises

Into..

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Skater Hop and Stick

Squat Clean (10:00 EMOM
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)

Earth and Water (3 Rounds for reps)

15:00 EMOM

Min 1: Max Calories

Min 2: 15 Toe to Bar
--

Goal: Male = 125 +Calories / Female = 100+ Calories

Primary Objective: Complete all Toe to Bar Sets

Secondary Objective: Maintain 16/13+ Cals

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

20 Box step ups

100m Farmers carry (high/low)

*****

10 Ring rows

10 Ring push-ups

10 DBs Hammer curls

*****

Together :

20/20 Halos

20/20 banded paloff press