Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

200m Run

5/5 Quadruped Thoracic Rotations

:20 Second Extended Reverse Plank Bridge

20 Plank Shoulder Taps

5 Step-Down Box Jumps

B: Bench Press (Take 10 minutes to Establish a 5RM )

C: Metcon (Time)

"Push"

3 Sets, For Time

400m Run (A: 27/22 Cal Bike)

16 Bench Press (Rx135/95, S 115/75)

10 Burpee Box Jump Overs (Rx24/20, S 20/16″)

Rest 1:00 minute between sets

Time Cap: 20 minutes (including rest)

Goal: 12:00-16:00 minutes

Score: Total Running Time

Primary Objective: Increase effort across sets, slowest set to be round 1.

Secondary Objective: Bench Press: Complete each set within two sets or less

Stimulus: Upper Body Press / Stamina

RPE: 7/10