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HomeGrown AthletX - Functional Fitness
Warm-Up:
8:00 minutes, For Quality
5/5 World’s Greatest Stretch
10 Alternating Cossack Squats
5 x Lateral Shuttle (10ft / 3m)
5 Inchworm Push-Ups
5 Up Downs
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Then Take 4:00-6:00 minutes to Build to starting loads on the Barbell
Back Squat (Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
)
Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.
“Gotham's Reckoning” (6 Rounds for reps)
For Max Reps
6 Sets
1:45 AMRAP
5 Shuttle Runs
15 Goblet Squats
Max Burpees to Target
Rest 45 seconds b/t sets
Score = Total Reps Completed
KB/DB Loads: (Rx70/53, S 53/44)/(Rx70/50, S 60/40)
Shuttle Run = 25ft Out and Back
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Primary Objective: Complete the Buy-In Work requirement in under 1:15.
Secondary Objective : Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.
Stimulus : Leg Stamina and Max Aerobic Capacity
RPE: 8–9/10 : Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.
Published by: Breanne Feudale in Uncategorized