Announcements

Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

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HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

30 second Passive Hang

10 Banded Pull-Aparts

5 Ring Push-Ups @ 41x1 Tempo

10 Banded Glute Bridge Marches

5/5 Lateral Box Step-Down

B: Bench Press (Every 90 seconds, 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90% )

C: Metcon (Time)

"Spider Monkey"

For Time:

10-9-8-7-6-5-4-3-2-1

Unbroken Chest to Bar Pull-Ups

*7 Box Jump Overs (Rx24/20, S 20/16″) after each set

*** OR

“Daddy Gorilla” [Strength Variant]

For Time:

10-9-8-7-6-5-4-3-2-1

Unbroken Strict Pull-Ups

*6 Dual DB Front Rack Step-Ups Each Set

(Rx24/20, S 20/16″), (2x (Rx50/35, S 40/25))

Time Domain: 6:00-9:00 minutes

Time Cap: 10:00

Primary Objective: Unbroken Chest to Bar Pull-Ups, limiting time jumping back up to the bar.

Secondary Objective: Quick on the box even if you will need a little more time jumping back up to the bar. Practice efficiency and rhythm here.

Stimulus: Sprint Couplet / Gymnastics Density

RPE: 9/10