Announcements
Next HGX Apparel order Feb
HGX Intermural Open Feb 28-March 14
CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot
HomeGrown AthletX - Functional Fitness
Warm-Up
2 Sets: For Quality
1:00 Cardio Choice
8 Barbell Bradford Press with Lockout
10 Alternating Box Step-Ups
10 Hollow Rocks
10 V-Ups
10 second Hollow Hold
“Feel The Fire” (AMRAP - Rounds)
40:00 EMOM
minute 1: 14/12 Row or Ski or 10/8 Cal Bike
minute 2: 10 Strict Press + 10 second Barbell Overhead Hold
minute 3: 12 Single Dumbbell Step-Overs
minute 4: 20 GHD Sit-Ups (A: abmat sit ups)
minute 5: Rest
Barbell Load: (Rx 75/55, S 65/45)
Dumbbell Load: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
--
Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.
Secondary Objective: Achieve 10-15 seconds of rest during each working station
Stimulus : Muscular Endurance and Aerobic Capacity
RPE : ~6/10
Effort should feel controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.
Optional Accessories (AMRAP - Reps)
3 Sets: For Quality
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
:30 second Medball Squeeze Glute Bridge Hold
Published by: Breanne Feudale in Uncategorized