Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 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 + 5 Jumping Pull-Ups

"Barbell Complex"

3 High Hang Muscle Clean

3 Front Squats

3 Push Press

3 Hang Squat Clean

3 Push Jerk

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

AA: Warm-up (No Measure)

Primer

1 Slow Pull Clean

2 Squat Cleans

2 Push Jerks

B: Metcon (Time)

“The Lyon”

5 Sets, For Time:

7 Squat Cleans

7 Shoulder-to-Overheads

7 Burpee Chest-to-Bar Pull-Ups

Load: (Rx 165/110, S 145/85)

2 minutes Rest between rounds

Time Cap: 25 minutes (including rest)

Goal: Sub 20:00 minutes

Use a pull-up bar that is 6 inches above your max reach when standing.

Primary Objective: Achieve best possible time

Secondary Objective: Barbell cycling: Focus on form and unbroken on the shoulder to overhead

Stimulus: Barbell Conditioning / Full Body Muscular Stamina

RPE: 8/10