Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM

Minute 1: 13/10 Calorie Machine of Choice

Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps

Minute 3: 50/50ft (15/15m) Single Arm Overhead Carry

Minute 4: 50ft (15m) Burpee Broad Jumps

AA: Warm-up (No Measure)

Weightlifting Primer

2 Sets, with Empty Barbell

3 Hang Snatch High Pull

3 Low Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Balance

3 Overhead Squat

Add Load

3 Sets, Building Load and Cueing Positions

Hang Snatch

Floating Snatch

Squat Snatch

Overhead Squat

B: Weightlifitng complex (Weight)

Every 2:30 minutes, 5 Sets, Complete the following:

1 Hang Squat Snatch

1 Floating Squat Snatch

Rest: 10 seconds

1 Squat Snatch

1 Overhead Squat

@ 75%+ of 1RM Squat Snatch, building

C: Metcon (No Measure)

"Monkey Bars"

15:00 minute Running Clock

4 Sets

3 Weighted Strict Pull-Ups @ 85% of 1RM

Rest 30 seconds

6 Strict Pull-Ups

Rest 30 seconds

12 *Ring Rows

Rest 2:00 minutes

*Prescribed Ring Row Height = Body on floor and fingertips touch the rings

Primary Objective: Keep all sets unbroken with no kipping movement. Maintain a hollow body position.

Secondary Objective: Perform the strict pull-ups and full range of motion for ring rows.

Stimulus: Gymnastics Pulling Strength / Muscular Endurance

RPE: 6/10