Announcements
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
5/5 Worlds Greatest Strength
10 Hollow Rocks
10/10 Single Leg Glute Bridges
:20 second Glute Bridge Hold
10 Goblet Squats
Back Squat (10:00 minute EMOM, Alternating Each minute:
All sets to be performed on 70% of your 1rm Front Squat
Minute 1: 6 Back Squats
*See B1 for Front squats)
B1: Front Squat (Minute 2: 4 Front Squats )
C: Metcon (Time)
"Bullseye"
3 Rounds, For Time:
30 Wall Balls (Rx 20/14, S 16/12)/ 10/9ft
20 V-Ups
10 Deadlifts (Rx 225/155, S 165/125)
Goal: 9:00-12:00 minutes
Time Cap: 15:00 minutes
The goal is to complete this workout under the time cap. If you can push to be closer to 12 minutes, that is a great goal. Focus on Wall Balls & Deadlifts and try to complete those reps in big sets.
Primary Objective: Complete within time cap Secondary Objective: Complete Wall Balls in two sets or less
Stimulus: Lower Body and Core Stamina RPE: 8/10
D: Accessories (Time permitting:
4 Sets, For Quality
:15/:15 second Copenhagen Plank
:15/:15 second Star Plank
:30 second weighted Sorenson Hold
:45 second weighted Plank Hold )
Published by: Breanne Feudale in Uncategorized