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.
Published by: Breanne Feudale in Uncategorized