Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

:30 seconds Jump Rope Practice

10 Deep Lunge Mountain Climbers

:15 second Active Hang + :15 Second Passive Hang

8 Ring Rows @ 2020 Tempo

:15 second Tuck L-Hang

B: Metcon (Time)

"Jumpin' Jive"

3 Rounds, For Time:

100 Double Unders (A:200 singles)

33 Wall Balls, (Rx 20/14, S 16/12) 10/9 ft target

“X” Gymnastics Movement

"X" Gymnastics:

Round 1: 33 Toe to Bar

Round 2: 22 Strict Pull-Ups

Round 3: 11 Body Blasters

Body Blaster = Burpee + Pull-Up + Knee to Elbow

Goal: 11:00-15:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Complete the workout in under 15:00 minutes

Secondary Objective: Keep each gymnastics movement to 2 minutes or less

Stimulus: Muscular Endurance / Gymnastics Pulling / Aerobic Stamina

RPE: 8/10

C: Bodybuilding (No Measure)

3 Sets

Bicep 21s

Rest as needed between set

7 Lower Half Reps

7 Upper Half Reps

7 Full Range of Motion Reps