Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, alternating movements

minute 1: Choice cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Burpee bar touches + :10-:15 sec Tuck L-Hang

"Barbell Complex"

3 Tall Muscle Clean

3 Front squats

3 Low hang squat clean

Load: 45/35lb, (20/15kg)

B: Clean (Every 2:00 minutes , 5 Sets
Pause clean below knee + Clean
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+

% of Squat Clean
Cleans are not touch and go
*Record set 5*)

C: Metcon (Weight)

"Knocking at the Door"

20:00 EMOM

Min 1: 5 Front squats, for load

Min 2: 15 Toe to bar

Min 3: Max bar facing burpees

Min 4: Rest

Front Squats, starting @ 70% of squat clean and increase today by feel

*Record heaviest front squat*

Primary Objective: Front squats, building from 70% to 80% over the course of the EMOM

Secondary Objective: Big sets on toe to bar and 10 + Burpees