Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Each minute

minute 1: Choice Machine

minute 2: 10 Hollow Rocks + 10 second Hollow Hold

minute 3: Choice Machine

minute 4: 2 Wall Walks + 10-15 second Hold

B: Metcon (Time)

"Long Distance Romance"

For Time:

57/40 Cal Row or Ski or 40/28 Cal Bike

40/32 Cal Row or Ski or 28/22 Cal Bike

*1 Partner starts on each ,machine and is working to complete calories to complete buy-in

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100 Partner feet anchored wt. medball sit-ups (Rx24/20, S 20/16″)

50 Wall facing handstand push-ups (combine) (A: box pike handstand push-ups)

100 Partner medball russian twists

50 Synchro Push-Ups

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57/40 Cal Row or Ski or 40/28 Cal Bike

40/32 Cal Row or Ski or 28/22 Cal Bike

*1 Partner Starts on Each Machine and is working to complete calories to complete cash-out

Partners must complete the opposite machine they chose on the buy in

For the medball core movements, both partners are doing the movement, but only one partner is completing the movement with the medball and the ball is passed off each rep, so that the medball is alternating every other rep for each partner.

Goal: 18:00-25:00 minutes

Time Cap: 35:00 minutes

Primary Objective: Complete the workout in under 25:00 minutes

Secondary Objective: Complete each machine segment in under 2:30 minutes

Stimulus: Chipper / Grinder / Midline and Shoulder Stamina

RPE 8/10