Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minute Cap

3 Sets, For Quality

1:30 Row (:30 ez, :30 mod, :30 hard)

10 Alt Box Step-Ups 24/20''

10 Down Dog Toe Taps

10 Deep Lunge Mountain Climber Lunges

AA: Warm-up (No Measure)

2 Burpee Box Jumps

:20 seconds Row Ski or Bike @ Pace

4 Box Jump Overs

:20 second Row Ski or Bike @ Pace

2 Burpee Box Jumps

B: Metcon (6 Rounds for time)

"Cornish Hens"

6 Sets: Each for Time

5 Burpee Box Jumps (Rx24/20, S 20/16″)

250/220m Row or Ski or 15/10 Cal Bike

10 Box Jump Overs

250/220m Row or Ski or 15/10 Cal Bike

5 Burpee Box Jumps

Rest 1:1 between sets

Score = Total interval time

Goal: ~3:00 minutes / Set

Primary Objective: Complete even splits across +/- 3-5seconds

Secondary Objective: Fastest overall time

Stimulus: Lactate Endurance / Quad Pump

RPE: 9/10

C: Accessories

Accumulate the Following

30 Reverse Nordic Curls

50 Seated Calf Raises , Moderate Load

70 Prone PVC Pipe Press