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
Published by: Breanne Feudale in Uncategorized