Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

6 Shuttle Runs (25ft /25ft) (8m/8m)

1 Wall Walk

10 second Nose to Wall Handstand Hold

10 Bar Kip Swings

:15 second Tuck L-Hang

B: Handstand Push-ups (RX: Max Unbroken Strict Handstand Push-Up Test

A: Box Pike Handstand Push-Ups or
B: Max Push-Ups )

C: Gymnastic Skills (Handstand Walk Progressions )

D: Metcon (5 Rounds for distance)

"I'll Never Stop"

5 Sets, For Max Distance

2:30 AMRAP

7/5 Strict Handstand Push-Ups (A: Box Pike Strict Handstand)

200m Run (A: 14/11 Cal Bike)

10 Toe to Bar (A: Hanging Knee Raises)

Max Distance Handstand Walk (A: Max Wall Walks)

Rest 1:15 between sets

Primary Objective: Complete the work in 2:00 or less to allow for 30 seconds on handstand walk

Secondary Objective: Complete 25ft (8m)+ of HSW

Stimulus: Gymnastics Conditioning / Interference

RPE: 8/10

E: Accessories (Accumulate: Time permitting
90 second L-Sit
75 Banded Face Pulls
60 Banded Hamstring Curls )