Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, for Quality (6:00 minutes)

:24 Second Wall Thoracic Extension Pulses

12 Banded Face Pulls

6/6 Single Arm Dumbbell Upright Row

6 Inchworm Slides

B: Gymnastic Skills (Every 2:00 minutes, 5 Sets
:30 seconds of working time accumulating
Rest the remainder of the 2:00 minutes before next set
Rx The square handstand walk
Rx Freestanding HS plate walks
S HS plate walks (wall supported)
A Box plate walks)

C: Metcon (4 Rounds for reps)

"Domino"

4 Sets of the following:

3:00 minutes On : 1:00 minutes Rest

3 Wall Walks

12/9 Cal Row or Ski or 8/6 cal Bike

2 Wall walks

15 Toes to bar

1 Wall walk

Max Alt DB hang snatch (Rx50/35, S 40/25)

Goal: 10+ Rep on Alt DB hang snatch

Primary Objective: Complete the buy-in movements in 2:30 or less

Secondary Objective: Maintain unbroken reps on the toe to bar and wall walks

Stimulus: Upper Body / Midline Conditioning

RPE: 8/10