Archives for October 2023
Announcements
HGX TEAM IN HOUSE COMP NOV 11
Phoenix Workout Nov 4th @10AM
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets,
200m Run
6 Inchworm to Hollow Body
10 Deep Lunge Mountain Climbers
6/6 Single Arm Ring Rows
B: Metcon (No Measure)
"Kerry"
30:00 EMOM
min 1: 10-15 Pull-Ups (A: 9/7 Strict Banded Pull-Ups)
min 2: 10-15 Cal Row or Ski or 9-14 Cal Bike
min 3: 10-15 Line Facing Burpees
min 4: 200m Run (A: 8/14 Cal Bike)
min 5: Rest
Primary Objective: Complete each movement within the minute in the shortest time frame possible
Secondary Objective: Hold the highest rep count across all sets
Stimulus: Sprint Efforts / Upper Body Pulling Focus
RPE: 8/10
Announcements
HGX TEAM IN HOUSE COMP NOV 11
Phoenix Workout Nov 4th @10AM
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Incline bench press: 80% of 3RM
5x5
**10 DBs standing flys between sets**
*Time cap 15min*
Immediately into...
5rds: Time cap 12min
12 KB up and over
12/12 KB offset push-ups
12 Diamond push-ups
***
5rds: Time cap 12min
With a barbell
10 Tricep ext (standing)
10/10 Reverse curls to shoulder to overhead
10/10 Bicep curls to supinated shoulder to overhead
Time remaining: Weighted straight legged sit-ups (use wall ball 20/16#)
4x25
Announcements
HGX TEAM IN HOUSE COMP NOV 11
Phoenix Workout Nov 4th @10AM
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes, For Quality
:30 second Medball Thoracic Opener
10 Air Squats
10 Alternating Box Step-Ups
5 Box Jumps
AA: Warm-up (No Measure)
Technical Skills + Primer
Every 2:00 minutes, 3 Sets
Set 1:
3 x
Hang Muscle Snatch
Snatch Balance
Overhead Squat
Low Hang Squat Snatch
Set 2:
3 x Pause Power Snatc h + Low Hang Squat Snatch
Set 3:
3 x Pause Snatch + Full Snatch
Building loads to starting weight on the bar
B: Snatch (Every 2:00 minutes, 5 Sets
(1 Pause Snatch Below Knee + 1 Snatch)
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 1+1 reps @ 65%
Set 4: 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%
Snatch are not touch and go,
% are based off your 1RM)
C: Metcon (AMRAP - Rounds and Reps)
"Jason"
12:00 AMRAP
4* Overhead squats (Rx 115/75, S 95/65)
6 Box jump overs (Rx24/20, S 20/16″)
8 American KBS (Rx53/35, S 44/26)
*Increase overhead squats by 2 reps each set
Goal: Get through the round of 14 Overhead squats and into the round of 16.
Primary Objective: Keep each set of Overhead squats unbroken
Secondary Objective: Keep transitions between movements under 6 seconds
Stimulus: Hip Extension Bias / Quad Stamina
RPE: 8/10
Announcements
HGX TEAM IN HOUSE COMP NOV 11
Phoenix Workout Nov 4th @10AM
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Build to a heavy 3rep
Immediately into
4 Supersets:
8 reps Pendlay 70-75%
8 reps SA DB bent over rows
**Time cap 15min***)
B: Metcon (No Measure)
6-8reps Seated straight leg shoulder press
*From the rig*
Every :90sec for 12min
***
Rest 2min
***
EMOM 10 (:50sec on/:10sec off)
Min1: Inverted row
Min2: Supinated row
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
1:00 Row
:30/:30 Banded Front Rack Mobility Stretch
10 Banded Goodmornings
10 Bar Kip Swings
10 Alt V-Ups
B: Metcon (Time)
"Grip and Rip"
Part A)
For Time, with a Partner
10-9-8-7-6-5-4-3-2-1
Toe to bar (A: hanging knee raises)
Power cleans (Rx135/95, S 115/75)
Each partner will complete each round, alternating full rounds. This means that partner 1 will complete 10 toes to bar + 10 power cleans then tag partner 2 to complete 10+10 then back to partner 1 for 9+9 and so on down the ladder to 1+1
Rest 3:00 minutes before starting Part B
Part B)
3000/2700m row for time with a partner
alternating 500/450m per partner
****************
Part A)
Time domain: 11:00-15:00
Time cap: 17:00 minutes
Part B)
Goal: 9:00-12:00 minutes
Time cap: 15:00 or 35:00 running time
Both Parts
Primary Objective: Part A is the primary focus of the day, The goal is to work on barbell cycling and grip
Secondary Objective: Part B, holding 1k Pace across for each interval
Stimulus: Grip / Anaerobic / Pulling
RPE: 8/10
Announcements
HGX TEAM IN HOUSE COMP NOV 11
Phoenix Workout Nov 4th @10AM
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
into..
2 Sets, For Quality
10 Bootstrap Squats
2 Wall Walks + 10 Shoulder Taps
8/8 Single Arm KB Swing
5 Box Jumps
B: Gymnastic Skills (Bar muscle up progressions)
C: Metcon (Time)
"Cruise Control"
For time:
400m Run (A: 27/22 Cal Bike)
45 Wall balls (Rx 20/14, S 16/12)
400m Run
30 Strict handstand push-ups (strict box pike HSPU)
400m Run
15 Burpee bar muscle-ups (A: burpee jumping pull-ups)
400m Run
30 Box jump overs (Rx24/20, S 20/16″)
400m Run
45 Dual DB hang snatch (Rx35/25, S 20/10)
400m Run
Time Domain:
25:00-30:00 minutes
35:00 Cap
Primary Objective: Complete each movement in 3 minutes or less
Secondary Objective: Hold an even pace across all the 400s. This means starting out conservatively then using the run as a good recovery before coming back in to tackle the movements.
Stimulus: Chipper / Hip extension bias
RPE: 9/10
Recovery (No Measure)
Time permitting
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Qualty
30 second Bike
5/5 Single Arm Ring Row @ 2020 Tempo
10 Dual KB Deadlift
30 second Jump Rope
B: Rope Climb (Legless progression
Bicycle Leg Drive )
C: Metcon (Time)
"The Claw"
8 Sets, For time
1 Legless rope climb 15/12ft
30 Double unders (A: 60 singles)
100ft (30m) Farmers carry (Rx70/50, S 60/40)
14/10 Cal row or ski or 12/9 Cal bike
Rest 1:00 minute between sessions
Goal = 2:00/ Set
This is a progression from last week's EMOM for "time” format with legless rope climbs! This should help you feel more confident and ready to tackle today’s workout.
Time Domain: 20:00-25:00
Time Cap: 30:00
Primary Objective: Goal is to complete each set in as close to 2:00 minutes as possible
Secondary Objective: Complete each bike in 30 seconds or less
Stimulus: Grip / Muscular Stamina
RPE: 8/10
D: Accessories (Optional
4 Sets, for quality
:30 Alternating plank hip drops
8/8 Single \arm Turkish sit-ups
:30 Weighted wall sit
)
Announcements
HGX TEAM IN HOUSE COMP NOV 11
Phoenix Workout Nov 4th @10AM
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
6rds
8 Strict shoulder press - 60-65% of 1RM
10 DBs Z press
***
5rds
10 Lu raises
100' DBs/KBs Farmers carry (70/50)
***
Accumulate 100 knee to elbow
*Every break = 20 Abmat situps
Announcements
HGX TEAM IN HOUSE COMP NOV 11
Phoenix Workout Nov 4th @10AM
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner:
10rds
Partner 1: 12/12 Paloff press (red band)
Partner 2: Box step ups
***
10rds
Partner 1: 12 Red band lat pulls
Partner 2: 10 Box squats (weight is optional)