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)

8:00 minutes, For Quality

:30 second Medball Thoracic Opener

10 Air Squats

10 Alternating Box Step-Ups

5 Box Jumps

AA: Warm-up (No Measure)

Technical Skills + Primer

Every 2:00 minutes, 3 Sets

Set 1:

3 x

Hang Muscle Snatch

Snatch Balance

Overhead Squat

Low Hang Squat Snatch

Set 2:

3 x Pause Power Snatc h + Low Hang Squat Snatch

Set 3:

3 x Pause Snatch + Full Snatch

Building loads to starting weight on the bar

B: Snatch (Every 2:00 minutes, 5 Sets
(1 Pause Snatch Below Knee + 1 Snatch)
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 1+1 reps @ 65%
Set 4: 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%

Snatch are not touch and go,
% are based off your 1RM)

C: Metcon (AMRAP - Rounds and Reps)

"Jason"

12:00 AMRAP

4* Overhead squats (Rx 115/75, S 95/65)

6 Box jump overs (Rx24/20, S 20/16″)

8 American KBS (Rx53/35, S 44/26)

*Increase overhead squats by 2 reps each set

Goal: Get through the round of 14 Overhead squats and into the round of 16.

Primary Objective: Keep each set of Overhead squats unbroken

Secondary Objective: Keep transitions between movements under 6 seconds

Stimulus: Hip Extension Bias / Quad Stamina

RPE: 8/10