Announcements

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)

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 Jumping Back Squats

90 second Row as (30 sec easy, 30 sec mod, 30 sec hard)

B: Snatch (Every 2:00 minutes, 8 Sets
Pause Sq Snatch Below Knee + Sq Snatch
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+
Snatches are not T&G Directly into..
Snatch Pulls (See B1))

*B1 for Sets 6 through 8

B1: Snatch Pull (Snatch Pull + Floating Snatch Pulls
Set 6: 1+3 @ 85%
Set 7: 1+3 @ 85%
Set 8: 1+3 @ 85%

Percentages are based off your 1rm Snatch )

Metcon (5 Rounds for distance)

"The Deep End"

5 Sets, For Distance

1:00 Row or Ski for Max Meters or Bike Max Cals

2:00 Rest b/s

Go for it!

Primary Objective: Complete 300/270 + Meters on the Rower Each Set

Secondary Objective: Hold roughly the same amount of meters for all 5 sets. Find your pace

Stimulus: Anaerobic / Sprint / Machine Conditioning

RPE: 9/10