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HomeGrown AthletX - Functional Fitness
Warm-Up:
:20/:20 Active Scorpion Stretch
:30 Alternating Active Pigeon Stretch
:20/:20 Samson Stretch
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2 Sets: For Quality
5 Snatch Romanian Deadlifts
4 Hang Snatch High Pull
3 Muscle Snatch
2 Overhead Squats
1 Snatch Balance
3 Box Jumps, Building in Height
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Then Add Loads, Coach Cued through 2-3 sets
2 Snatch Pulls
Rest 10 sec
1 Snatch
Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)
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You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.
% is Based on 1RM Squat Snatch
Looking for sets to be done @ 80-90% of 1RM.
Record Each Working Weight
“Climbing To Freedom" (AMRAP - Rounds and Reps)
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Box Jumps
Wall Ball: (Rx 20/14, S 16/12)
Barbell: (Rx 225/155, S 165/125)
Box Height (Rx30/24, S 24/20″)
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Goal: 6+ Rounds
Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.
Secondary Objective: Consistent Pace Round to Round
Stimulus: High-intensity Triplet /Posterior Chain Dominant
RPE: ~8/10
Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.
Published by: Breanne Feudale in Uncategorized