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)

General Prep

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Pipe Prayer Stretch

:30 Loaded Bottom of Squat Hold

:30 Extended Reverse Plank Bridge

Into ...

Specific Movement Prep

2 Sets, For Quality

3 BTN Snatch Grip Push Press

5 Overhead Squats

7 Back Rack Cossack Squats

9 Jumping Back Squats

B: Overhead Squat (Every 2:00 minutes, 5 Sets
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 4 Reps @ 75%+
*Record set 5*
Pause for 1 sec on the first rep of each set )

C: Metcon (Time)

"Black Friday"

For Time

21 Squat Snatch

9 Bar Muscle-Ups (A: Chest to Bar Pull-Ups)

15 Squat Snatch

7 Bar Muscle-Ups

9 Squat Snatch

5 Bar Muscle-Ups

Load: (Rx 95/65, S 75/55)

Goal: 4:00-8:00 minutes

Time Cap: 12:00 minutes

Fun couplet today that gives off some Amanda vibes. The goal is to stay in a similar time domain. The workout style will be fast/sprint with a goal between 4:00-7:00 minutes. The expectation that the class finishes under the 10:00 minute mark.