Archives for November 2023
Announcements
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)
3 Sets, For Quality
8/8 Quadruped Thoracic Rotations
:20 second Extended Reverse Plank Bridge 50/50ft (15/15m) Single Arm OH DB Carry
10 DB Goblet Cossack Squat
AA: Warm-up (No Measure)
Weightlifting primer: Empty Barbell
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Snatch Balance
into ..
4 Sets Muscle Snatch + High Hang Snatch + Snatch Balance
Building loads on each set
*Focus developing speed through the middle and strong overhead position in the bottom of the squat
B: Snatch (Every 8:00 minutes, 2 Sets (16:00 minutes)
Percentage is based on your 1RM
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Record 2 reps)
C: Metcon (Time)
"Up to Speed"
For Time
22-16-10
Alternating DB Snatch (Rx50/35, S 40/25)
Step-Down Box Jumps (Rx24/20, S 20/16″)
Goal: 4:00-7:00 minutes
Time Cap: 8:00 minutes
Primary Objective: Unbroken Alt DB Snatch Secondary Objective: Achieve fastest overall time
This is meant to be a sprint and the goal is to maintain unbroken Alt DB Snatches. Stay consistent and fast on the Box Jump. Focus on full extension on top of the box before stepping back down as well as full extension on Alternating DB Snatch for successful reps.
Stimulus: Glycolytic / Sprint Couplet
RPE: 7/10
Announcements
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: Shoulder Press (3x3 at 90%. Percentage from 3RM)
Metcon (No Measure)
Supersets: 5 sets
8 BB heavy shrugs
8 DBs seated Arnold press (legs straight)
Supersets: 3 sets
20/20 BB reverse curl to shoulder to overhead (strict)
12 DBs rear delt raises
3 sets
12 Lu raises
Announcements
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 minute EMOM
min 1: 40 second Row or Bike
min 2: 10 Ring Rows
min 3: 20 Bear Plank Shoulder Taps
min 4: 10 Dead-Bugs
B: Metcon (No Measure)
"Flow State"
30:00 minute AMRAP
150m Row or Ski or 10/7 Cal Bike
10/8 Strict Pull-Ups
200ft sandbag Carry (Rx150/100, S 75/50)
150m Row or Ski or 10/7 Cal Bike
10/8 Ring Push-Ups
Goal: 6+ Rounds
Lets hit a pace around 4:00-5:00 minutes per set Primary Objective: Consistent pace across all sets
Secondary Objective: Unbroken reps on the Gymnastics Movements and Farmers Carry Stimulus: Aerobic Endurance + Muscular Stamina RPE: 6/10
C: Accessories (Time permitting:
3 Sets, For Quality
10-12 Behind the Back Barbell Wrist Curls
10 x Hammer Curl + Bicep Curl to Arnold Press
15-20 Banded Tricep Press downs )
Announcements
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)
3 Sets, For Quality
5/5 Worlds Greatest Strength
10 Hollow Rocks
10/10 Single Leg Glute Bridges
:20 second Glute Bridge Hold
10 Goblet Squats
Back Squat (10:00 minute EMOM, Alternating Each minute:
All sets to be performed on 70% of your 1rm Front Squat
Minute 1: 6 Back Squats
*See B1 for Front squats)
B1: Front Squat (Minute 2: 4 Front Squats )
C: Metcon (Time)
"Bullseye"
3 Rounds, For Time:
30 Wall Balls (Rx 20/14, S 16/12)/ 10/9ft
20 V-Ups
10 Deadlifts (Rx 225/155, S 165/125)
Goal: 9:00-12:00 minutes
Time Cap: 15:00 minutes
The goal is to complete this workout under the time cap. If you can push to be closer to 12 minutes, that is a great goal. Focus on Wall Balls & Deadlifts and try to complete those reps in big sets.
Primary Objective: Complete within time cap Secondary Objective: Complete Wall Balls in two sets or less
Stimulus: Lower Body and Core Stamina RPE: 8/10
D: Accessories (Time permitting:
4 Sets, For Quality
:15/:15 second Copenhagen Plank
:15/:15 second Star Plank
:30 second weighted Sorenson Hold
:45 second weighted Plank Hold )
Announcements
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
A: Metcon (No Measure)
Partner training:
5 sets
10 Barbell sumo DL
10 KB swings
3-4 sets
200m DBs farmers carry
200m Wall ball carry
switch as needed
250-500m walk (cool down)
Announcements
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)
Tempo bench press
5x3 at 95% from last week 5RM
****
Superset: 10 sets
12 Tall kneeling supinated shoulder to overhead
10 Hindu push-ups
****
Superset: 4 sets
12 DBs Hammer curls (together)
12 DBs kickbacks (together)
****
120 Vups
*Every break perform 12 hollow rocks *
Announcements
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, For Quality
30 seconds Jump Rope
6 Inchworm Push-Up
10 Bootstrap Squats w/Thoracic Rotations
:10 second Supine Grip Chin-Over Bar Hold
3-5 Banded Broad Jump
AA: Warm-up (No Measure)
1-2 Sets
3 High Hang Muscle Clean
3 Hang Power Clean
3 Low Hang Power Clean and Push Jerk
Then.. build to 70-75% practicing quick singles
B: Weightlifting Complex (Power Clean and Push Jerk
Every 8:00 minutes, 2 Sets (16:00 minutes)
Percentage is based on your 1RM C&J
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Record 2 reps*
These reps are not TnG.
Reset between each rep. )
C: Metcon (3 Rounds for reps)
“Bear Hug”
12:00 minute EMOM
min 1: 7-10 Strict Handstand Push-Ups
min 2: 2-4 Rope Climbs
min 3: 8-12 Dual DB Hang Power Clean & Jerk (Rx50/35, S 40/25)
min 4: 50 Double Unders (A: 100 singles)
Focus on quality of movement and efficiency between movements. This is even more important with workouts that tend to have a higher degree of interference work. Primary Objective: Complete prescribed reps in 40 seconds or less
Secondary Objective: Maintain chosen rep numbers across all sets
Stimulus: Push / Pull / Shoulder Interference RPE: 7/10
Announcements
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)
5 sets:
8 Pendlay rows
8 DBs hammer curls (together)
5 sets:
8 BB Bent over rows
8 BB supinated rows (from the rig)
5 sets:
8 BB Yates rows
8 DBs Zottman curls
4 sets:
10/10 Fulcrum DL (core stability)
Announcements
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)
15:00 minute EMOM
Minute 1: Machine Choice
Minute 2: *Mobility of Choice
Minute 3: 10/10 Single Leg Glute Bridges
Minute 4: 20 Alternating V-Ups
Minute 5: 6 Inchworm Push-Ups + 12 Plank Shoulder Taps
*Mobility: Couch Stretch / Pigeon Stretch / Prayer Stretch / Dead-Hang
B: Metcon (Time)
"Mashed Potatoes"
For Time, With a Partner
200 Double Unders (A: 300 singles)
200ft (60m) DB Walking Lunges
100 Push-Ups
140/110 Cal Row or Ski or 110/80 Cal Bike
50 Burpees
50 Dual DB Step-Overs (Rx24/20, S 20/16″)
Load: 2x (Rx50/35, S 40/25)
Time Domain: 18:00-23:00
Time Cap: 28:00 minutes
Primary Objective: Complete the work evenly across the board keeping the work to rest at a 1:1 ratio
Secondary Objective: Finish Each movement in 5 minutes or less
Stimulus: Muscular Stamina / Partner Workout (1:1 / Work:Rest)
RPE: 7/10