Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 EMOM, Alternating Each Minute

minute 1: :45 second Machine of Choice

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T's

minute 4: :30 second Hollow Hold

B: Ring MU Progression

C: Metcon (Time)

"Hanging on by a Thread"

Complete for Time

50 Toe to Bar

*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.

into..

100m (300ft) Farmers Carry (Rx70/50, S 60/40)

*Every Break Perform 10 Synchro Push-Up then switch partners on carry

into..

30 Ring Muscle-Ups (A: Chest 2 Bar pull ups)

*Every Break Perform 10 Synchro V-Ups, then switch partners

into..

100m (300ft) Farmers Carry

*Every Break Perform 10 Synchro Push-Up then switch partners on carry

into..

50 Toe to Bar (A: Hanging Strict Knee Raises)

*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.

Goal: 15:00-20:00 minutes

Time Cap: 25:00 minutes

We are working through a partner workout that will require you to plan things out and strategize breaks to get the best result.

Primary Objective: Complete each movement with no more than 5 breaks

Secondary Objective: Complete the Ring Muscle-Ups in Sub 5:00 minutes

Stimulus: Gymnastics Density / Grip

RPE: 7/10