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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
Published by: Breanne Feudale in Uncategorized