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)

2 Sets, For Quality

200m Run

:30/:30 Banded Front Rack Stretch

20 Bear Plank Shoulder Taps

10 Barbell Upright Rows

10 Bradford Press w/lockout

B: Metcon (No Measure)

15:00 minute EMOM

min 1: *Push Press

min 2: *Front Squat

min 3: Rest

Loading is listed below for Push press and Front squat

B1: Push Press (Push Press 31x1 Tempo
Set 1: 6 Reps @ 60%
Set 2: 6 Reps
Set 3: 6 Reps
Set 4: 6 Reps
Set 5: 6 Reps Heavy for the day )

C2: Front Squat (Pause Front Squat + Front Squat
Set 1: 1+3 @ 65%
Set 2: 1+3 @ 65%
Set 3: 1+2 @ 70%
Set 4: 1+2 @ 70%
Set 5: 1+1 @ 75%

Pause 3sec on the bottom of your front squat)

D: Metcon (Time)

"Freddy Krueger"

800m Run (A: 54/44 Cal Bike)

40 Alt DB snatch (Rx50/35, S 40/25)

20 Thrusters (Rx 95/65, S 75/55)

Goal Time domain: 7:00-11:00

Time Cap: 12:00 minutes

Primary Objective: Complete the workout in under 10:00 minutes

Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB snatch or the thrusters

Stimulus: Glycolytic / Sprint Chipper

RPE: 9/10