Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 seconds Jump Rope Practice

50ft (15m) Dual Kettlebell Bottoms Up Waiters Carry

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10/10 Single Leg Hip Thrust off Bench

Bench Press (Every 2:00 minutes, 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5 @ 85%
Percentage is based on your 1rm Bench Press )

C: Metcon (Time)

"Patriarchy"

For Time:

50 Double Unders (A: 100 singles)

9 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups)

50 Double Unders

12 Strict Handstand Push-Ups

50 Double Unders

15 Strict Handstand Push-Up

50 Double Unders

18 Strict Handstand Push-Ups

Extra Instructions / Points of Performance

Goal: 7:00-11:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Achieving fastest overall time

Secondary Objective: Complete each set of Handstand Push-Ups in under 90 seconds

Stimulus: Shoulder Burn / Muscular Stamina

RPE: 6/10