Archives for November 2024
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2x:
30 seconds shuttle run
1 lap around gym plate carry
Plate relay
WB Partner warm-up
Deadlift (5x3)
Build over sets
Enter Sandman (Time)
Intellectual division:
100 ft. sandbag carry
7/5 cal ski
100 ft. sandbag carry
7/5 ski
100 ft. sandbag carry
7/5 ski
Seated 2:
100 ft. sandbag carry
8 cal echo
100 ft. sandbag
6 echo
100 ft. sandbag
4 echo
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
- A Skips + B-Skips
- 1 and 1/4 Air Squats
-2 Alternating Step-Ups + 1 Box Jump
-25ft out and back (7.5m) Lateral Shuffle
Big Kelly (Time)
3 Rounds for Time
1000m Run
50 Box Jumps
50 Wall Balls
Wall Ball 20/14lb, 9/6kg
Box 24/20''
Box : (Rx24/20, S 20/16″)
WB: (Rx 20/14, S 16/12)
Team Variations
2 Person Option:
Runs Together and Split the Workout
3 Person Option:
Runs as a team of 3 carrying one Wall Ball, then comes back in and do 2 person Synchro Wall Balls while one partner rests, then 2 person Synchro Box Jumps while one partner rests. During the Wall Balls and Box Jumps, partners can rotate in and out as much as needed for completion of the prescribed reps.
This workout is an extended version of the classic CrossFit Benchmark workout "Kelly" The goal with this workout is to create a longer endurance style workout that will challenge an athletes ability to pace, sustain, and grit through a workout. Grit is a huge determinant of success and health, which is why we are testing it today. The goal here will be to try to keep the runs under 5 minutes and the combined work time of Wall Balls and Box Jumps to under 5 minutes as well per set. This of course is a big challenge, but one that is worth tackling.
We have placed alternative versions here for those that love to do partner or team workouts on Saturday's and / or those that do not wish to hit this type of volume in one dose. Legs may be shaky after one like this today.
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-up
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
--
2 Sets, For Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
:15 second Ring Support Hold
:15 second Bottom of Dip Hold
6/6 Single Arm Ring Rows
Hang Snatch (Every 2:00 x 6 Sets
3 Hang Squat Snatch)
Starting @ 65% and building to a 3RM for the Day. The focus should be to stay patient and keep your chest over the bar.
Note: Scale to 3RM Hang Power Snatch for newer athletes
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
(Rx135/95, S 115/75)
Goal: 4:00-7:00 minutes
Time Cap: 10:00
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
Primary Objective: Complete each round in under :50 seconds
Secondary Objective: Even pacing across all 10 rounds
[Amanda: Levels] (Time)
Level 2:
For Time
12-9-7
Pull-Ups
Ring Dips
Squat Snatch
Load: 95/65lb
---
Level 1:
For Time
15-12-9
Ring Rows
Push-Ups
Hang Power Snatch
Load: 45/35lb
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Cat-Cow
Thread Needle to Thoracic Rotation
Scap Push-Ups
Banded Hip Distractions
Banded Hip Flexor March
Banded Side Step
A: Strength - 3 Sets (Weight)
A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)
A2. 8-10 Push-Ups (elevated, banded or negatives)
**Record step-up weight and add notes on how many reps completed on each movement
B: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)
12-15 Heel-Elevated Adductor Goblet Squats
10-12 Ring Rows
30-45sec Wall Sit Marches
**Record rounds and reps. Add note with weight used
Cooldown (No Measure)
Half-kneeling hip flexor stretch
Pigeon pose
Child's pose
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
500 row, ski or run/wheel
Stretches:
5 inchworms w/ push-up
10 plank shoulder taps
straight legged kick ups
glute bridges
arm circles
PVC pipe stuff
Power Snatch (1 power snatch
1 hang power snatch)
Build to heavy
Double Sided Coin (AMRAP - Reps)
Intellectual division:
6 min
14 alternating db snatch (20#)
14 burpees
14 push-ups
Then….
Max bb snatches (45#)
Seated 2 division:
16 alt db snatch (35#)
16 U-turns
16 ring dips (matador?)
Max bb snatches (85#)
Tabata
20 seconds of work 20 seconds of rest
Sit-ups
Russian twist
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (EMOM: 5 x 5 at 78-80% of 1RM
)
B: Metcon (No Measure)
3 sets - time cap 15min
10 BB shrugs
10 DBs Arnold press (from the floor - legs straight)
20/20 BB reverse curl + shoulder 2 ovhd (strict)
***
3 sets
5 BB weighted wrist roller (banded w/KB) - both directions
15/15 DB wrist curls
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
Every 6min: I GO - YOU GO
Rest: 2min between each movement
Barbell bent over rows
KB swings
KB high pull
Ring rows
Ring push-ups
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up:
2 Sets, for Quality
200m Run
6 Inchworm Push-Ups
9/7 Calorie Bike
10 Deep Lunge Mountain Climbers
10 Hollow Rocks
"Chubbs" (Time)
8 Rounds for Time
200m Run
3 Wall Walk / 50ft Handstand Walk
20/16 Row, 18/14 Bike Cals
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk
--
Goal: 26:00-35:00
Cap: 45:00 Time Cap
Primary Objective: Complete the working movements inside the gym in 3 minutes or less
Secondary Objective: Complete the run as close to 1:00 as possible
Stimulus: Aerobic Threshold and Steady State Work
RPE: 7/10
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up:
10:00 minutes for Quality
15 Banded Pull Aparts
10 Reps / Each Bent Over Y-A-T-With light weight plates
10 Glute Bridges w/ 2 sec Pause
5/5 Rotational Ring Rows
"Shooter" (5 Rounds for weight)
25:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 15 GHD Sit-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells (Rx50/35, S 40/25)
--
Stimulus: Strength and Stability EMOM
RPE: 6/10
Primary Objective: Bench Press @ % for the day
Secondary Objective: Complete each movement within the minute by the 45 second mark
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold