Announcements

HGX TEAM IN HOUSE COMP NOV 11

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

Warm-up (No Measure)

8:00 minutes, For Quality

:30 second Medball Thoracic Opener

10 Air Squats

10 Alternating Box Step-Ups

5 Box Jumps

AA: Warm-up (No Measure)

Technique Warm-up

Pause Muscle Clean + Pause Power Clean + Front Squat + Split Jerk

6:00 EMOM

1+1+1+1 @ Light Load

This should be cued by the coach on at least the first two sets

B: Clean and Jerk (Every 2:00 minutes, 5 Sets
Clean and Jerk Complex
1 Pause Clean Below Knee + 1 Clean + 1 Split Jerk
Set 1: 2+1+1 reps @ 65%
Set 2: 2+1+1 reps @ 65%
Set 3: 1+1+1 reps @ 70%
Set 4: 1+1+1 reps @ 75%
Set 5: 1+1+1 reps @ 75%
*Percentages from 1RM*)

Not touch and go

C: Metcon (3 Rounds for time)

"Getting Over Grace"

Every 4:00 minutes, 3 Sets

Power Clean + 5 Shoulder to Overhead

Power Clean + 4 Shoulder to Overhead

Power Clean + 3 Shoulder to Overhead

Power Clean + 2 Shoulder to Overhead

Power Clean and 1 Shoulder to Overhead

Load: (Rx135/95, S 115/75)

Goal: Complete each set in ~2:00 minutes

Cap: 3:00 minutes / Set

Primary Objective: Complete each set as fast as possible

Secondary Objective: Maintain Push Jerks for all sets as primary movement for Shoulder to Overhead working on efficiency

Stimulus: Barbell Conditioning / Anaerobic

RPE: 7/10