Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality:

1:30 Bike

5 Inchworm Push-Ups

10 American KB Swings

10 Goblet Squats

Athletes choice on kettlebell

-

2 Rounds, For Quality:

with Empty Barbell

5 Squat Jumps

10 Bradford Press w/lockout

10 Barbell Good Mornings

Rest 1:00 minute between set

B: Clean and Jerk (Every 3:00 for 15:00
Set 1: 3 @ 70%
Set 2: 2 @ 75%
Set 3: 2 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 87%+ )

C: Metcon (AMRAP - Reps)

"Banksia"

12:00 EMOM

Min 1: 3-5 Wall Walks

Min 2: RX15-20 Chest to Bar Pull-Ups (S:14-18 Pull-Ups) (A: 8-10 Strict Banded Pull-Ups)

Min 3: 8-10 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Score = reps/round

Primary Objective: Each movement completed in under :40sec

Secondary Objective: Unbroken Sets

RPE: 7/10