Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM

min 1: 40 second Machine Choice

min 2: 12-16 Alternating V-Ups

min 3: 10/10 Single Leg Glute Bridges

min 4: 10 Dead-Bugs

B: Deadlift (Deadlift (2020 Tempo)
Every 2:00 minutes, 4 Sets
4 Sets x 8 Reps @ 60%+ )

C: Gymnastic Skills (Toes to bar progression)

D: Metcon (AMRAP - Rounds)

"Biscuits and Gravy"

EMOM, until failure

1+1, 2+2, 3+3, etc..

Toe to Bar

Deadlifts (Rx 225/155, S 165/125)

The WOD is as follows; Minute 1 you complete 1 Toe to Bar, then 1 Deadlift. Minute 2 you complete 2 Toe to Bar + 2 Deadlifts, and so on for the remaining time. In order to keep everyone working for the duration of this workout, we want all of our athletes to work on accumulating as much time with side planks switching every 20 seconds.

Primary Objective: Complete 8+ minutes of this workout

Secondary Objective: Complete all sets of Toe to Bar unbroken

Stimulus: Posterior Chain / Midline Stamina

RPE: 7-9 RPE