Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run

into..

2 Sets, For Quality

10 Bootstrap Squats

2 Wall Walks + 10 Shoulder Taps

8/8 Single Arm KB Swing

5 Box Jumps

B: Gymnastic Skills (Bar muscle up progressions)

C: Metcon (Time)

"Cruise Control"

For time:

400m Run (A: 27/22 Cal Bike)

45 Wall balls (Rx 20/14, S 16/12)

400m Run

30 Strict handstand push-ups (strict box pike HSPU)

400m Run

15 Burpee bar muscle-ups (A: burpee jumping pull-ups)

400m Run

30 Box jump overs (Rx24/20, S 20/16″)

400m Run

45 Dual DB hang snatch (Rx35/25, S 20/10)

400m Run

Time Domain:

25:00-30:00 minutes

35:00 Cap

Primary Objective: Complete each movement in 3 minutes or less

Secondary Objective: Hold an even pace across all the 400s. This means starting out conservatively then using the run as a good recovery before coming back in to tackle the movements.

Stimulus: Chipper / Hip extension bias

RPE: 9/10

Recovery (No Measure)

Time permitting

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose