Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes for Quality:

1:00 Row (:30ez, :20 mod, :10 fast)

10/10 Dual DB Staggered Stance RDL

15 Air Squats

20 Alt Bird-Dogs

:30 Second Deadbugs

B: Deadlift (Take 15 minutes to Establish 5RM Deadlift

)

C: Metcon (Time)

“Bye Bye Bye"

5 Rounds, For Time:

10 Dual Dumbbell Power Cleans (Rx50/35, S 40/25)

15/12 Cal Row or Ski or 11/8 Cal Bike

20 Wall Balls, (Rx 20/14, S 16/12) 10/9 ft target

Time Cap: 20:00

Goal: 12:00-16:00

Primary Objective: Complete each round in sub 3 minutes

Secondary Objective: Complete each movement unbroken

Stimulus: Posterior Chain / Power Output

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretch