Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

6 Inchworm Push-Ups

10 Prone Swimmers

:15 second Passive Hang + :15 Active Hang

5/5 Single Arm Ring Row (2020 Tempo)

B: Pull-ups (Max Unbroken Strict Pull-Ups )

C: Rope Climb (Skill and progression)

D: Metcon (Weight)

"Here We Go Again"

20:00 minute EMOM

min 1: 12 Dual DB Bench Press (Rx50/35, S 40/25)

min 2: 3/2 Rope Climbs, 15 ft (A: 3 Rope Pull to Stands

or 10/8 Strict Chin-Ups)

min 3: 50 Double Unders (A: 100 singles)

min 4: 100ft Farmers Carry, For Load

*Record heaviest DB/KB Farmers Carry and DO NOT DROP DBS/KBS

*

Primary Objective: Rope Climbs: complete the prescribed reps in the minute and work on efficiency

Secondary Objective: Completing all other movements in 35 seconds or less

Stimulus: Upper Body Muscular Stamina / Grip

RPE: 7/10

E: Accessories (Accumulate : Time permitting
100 Banded Bicep Curls
50 DB Chest Flys
100 Banded Tricep Extensions )