Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

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)

3 Sets, For Quality

1:00 Cardio Choice

10 KB Sumo Deadlifts

8 Russian KBS

:30 second Wall Supported Handstand Hold

B: Deadlift (3030 Tempo Deadlift
Every 3:00 minutes, 3 Sets
8 Reps
Starting @ 55% of your 1RM

Increase load each set.

The prescribed tempo for these reps today is 3 seconds up, no pause at the top, 3 seconds down, no rest at the bottom )

C: Metcon (AMRAP - Rounds and Reps)

"Chucky"

8:00 minute AMRAP

2-4-6-8-10-12...

Power Cleans (Rx 185/125, S 155/105)

Wall facing handstand push-ups (Box pike handstand push-ups)

Goal: Through the round of 10 for the power cleans and wall facing handstand push-ups

Primary Objective: Complete the round of 10s

Secondary Objective: Maintain a cadence of under 4 seconds per rep on the power cleans

Stimulus: Strength Conditioning / For Quality Style Workout

RPE: 6/10

D: Recovery (No Measure)

Time permitting

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold