Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes for Quality
:30 seconds Jump Rope Practice
10 Deep Lunge Mountain Climbers
:15 second Active Hang + :15 Second Passive Hang
8 Ring Rows @ 2020 Tempo
:15 second Tuck L-Hang
B: Metcon (Time)
"Jumpin' Jive"
3 Rounds, For Time:
100 Double Unders (A:200 singles)
33 Wall Balls, (Rx 20/14, S 16/12) 10/9 ft target
“X” Gymnastics Movement
"X" Gymnastics:
Round 1: 33 Toe to Bar
Round 2: 22 Strict Pull-Ups
Round 3: 11 Body Blasters
Body Blaster = Burpee + Pull-Up + Knee to Elbow
Goal: 11:00-15:00 minutes
Time Cap: 20:00 minutes
Primary Objective: Complete the workout in under 15:00 minutes
Secondary Objective: Keep each gymnastics movement to 2 minutes or less
Stimulus: Muscular Endurance / Gymnastics Pulling / Aerobic Stamina
RPE: 8/10
C: Bodybuilding (No Measure)
3 Sets
Bicep 21s
Rest as needed between set
7 Lower Half Reps
7 Upper Half Reps
7 Full Range of Motion Reps