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)

10:00, For Quality

10 Scapular Push-Ups

2 Wall Walks + 10 second Nose to Wall Hold

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

B: Bench Press (Tempo Bench Press
Take 10:00 minutes to work up to a 5RM or about 80% 1RM
*The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep
(Tempo: 31x1) )

C: Gymnastic Skills (Handstand walk progressions)

D: Metcon (Time)

"Head over Heels"

4 Rounds, For Time

50ft (15m) Handstand walk (A: 5 wall walks)

12 Dual DB thrusters (Rx50/35, S 40/25)

9/7 Strict pull-ups (A: 7/5 banded pull ups)

Rest 1:00 minute between rounds

Score: Total Time

Goal: 13:00-15:00 minutes

Time Cap: 16:00 minutes

Primary Objective: Consistent times across all sets

Objective: Unbroken DB thrusters

Stimulus: Upper Body Pulling & Pushing Stamina

RPE: 9/10