Announcements

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)

2 Sets, For Quality

30 seconds Jump Rope

6 Inchworm Push-Up

10 Bootstrap Squats w/Thoracic Rotations

:10 second Supine Grip Chin-Over Bar Hold

3-5 Banded Broad Jump

AA: Warm-up (No Measure)

1-2 Sets

3 High Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean and Push Jerk

Then.. build to 70-75% practicing quick singles

B: Weightlifting Complex (Power Clean and Push Jerk
Every 8:00 minutes, 2 Sets (16:00 minutes)
Percentage is based on your 1RM C&J
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Record 2 reps*
These reps are not TnG.
Reset between each rep. )

C: Metcon (3 Rounds for reps)

“Bear Hug”

12:00 minute EMOM

min 1: 7-10 Strict Handstand Push-Ups

min 2: 2-4 Rope Climbs

min 3: 8-12 Dual DB Hang Power Clean & Jerk (Rx50/35, S 40/25)

min 4: 50 Double Unders (A: 100 singles)

Focus on quality of movement and efficiency between movements. This is even more important with workouts that tend to have a higher degree of interference work. Primary Objective: Complete prescribed reps in 40 seconds or less

Secondary Objective: Maintain chosen rep numbers across all sets

Stimulus: Push / Pull / Shoulder Interference RPE: 7/10