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
Published by: Breanne Feudale in Uncategorized