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

A: Warm-up (No Measure)

Mobility Work

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Thoracic Extensions

:30 Loaded Bottom of Squat Hold

:30 Extended Plank Reverse Bridge

Into ...

Specific Movement Prep

2 Sets, For Quality

3 BTN Snatch Grip Push Press

5 Overhead Squats

7 Back Rack Cossack Squats

9 Back Squats

11/11 Single Leg Glute Bridges

B: Weight lifting (No Measure)

20 minutes

See B1 for Overhead squats

See B2 for Back squats

B1: Overhead Squat (Tempo Overhead Squat (3131 )
3 x 6 @ 50-55%
Rest as needed between sets
Percentage is based on your 1RM

*Record heaviest 6rep*)

B2: Back Squat (Tempo Back Squat (30X2 )
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 60%
Set 3: 6 Reps @ 65%
Set 4: 6 Reps @ 65%
Rest as needed between sets
*Percentage based on 1RM*
*Record 2x6 at 65%*)

C: Metcon (4 Rounds for reps)

"Machu Picchu"

4 Sets, For Max Reps

1:45 AMRAP, 1:15 Rest

:30 second Wall Sit

5/5 Single DB Front Rack Step-Ups (Rx24/20, S 20/16″)

-Max Goblet Squats in Remaining Time

Load: (Rx70/50, S 60/40)

Goal: Have 30-45 seconds to complete Squats

Primary Objective: Complete 10+ Goblet Squats each set

Secondary Objective: Complete the Front Rack Step-Ups in ~30 seconds

Stimulus: Leg Stamina / Strength and Stability

RPE: 8/10