Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, for Quality

10 Scapular Push-Ups

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

B: Bench Press (Every 90 seconds, 6 Sets
6 Bench Press
Starting @ 65% and increasing every 2 sets
2 sets of 6 reps @ 65%
2 Sets of 6 reps @ 70%
2 sets of 6 reps @ 75%
*Record 2 sets at 75%*)

C: Metcon (No Measure)

"Skipping Stones"

20:00 minute EMOM

min 1: 10 Dual DB step-overs (Rx50/35, S 40/25), (Rx24/20" S 20/16")

min 2: 10/7 Strict ring dips

min 3: 10 Dual DB hang clean and jerk

min 4: 10 Inverted Rows

Time Domain / Objective / Stimulus

:30 on/:30 off

Primary Objective: Complete each movement within 45 seconds keeping effort to a 7/10 RPE or under

Secondary Objective: Complete all movements unbroken

Stimulus: Upper Body Push + Pull / Grip

RPE: 6/10

D: Recovery (No Measure)

Time permitting:

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch