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Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
:45/:45 Seated Figure Four Stretch
12/12 Twisted Cross
24 Scap Push Ups
-then-
For Quality
10:00 AMRAP
:30 second Row
20 Bear Plank Shoulder Taps
10 Deep Lunge Mountain Climbers
50ft (15m) Burpee Broad Jumps
"PRVN Baseline" (AMRAP - Rounds and Reps)
18:00 AMRAP
20/16 Cal Row or Ski or 18/14 cal Bike
14 Burpee Box Jump Overs
Box: 24in/20in
Score = Rounds + Reps
--
Goal: 5-7 Rounds
Score: Rounds & Reps
RPE: 9/10
Primary Objective: Overall Score
Secondary Objective: Burpee Pacing
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - HGX-FIT
Bench Press (Every 2min
3 x 5 at 85% of 1RM
B/T sets 8 DBs Close press)
Metcon (No Measure)
4 Superset couplets
3 sets
8 DBs Floor press
8 DBs Barrel grip press
3 sets
10 DBs Standing flys
10 Diamond push-ups
3 sets
10 DBs wall bicep curls (Tempo 3.1.3.1)
10 DBs floor skull crushers
3 sets
10 DBs wall hammer curls (Temp 3.1.3.1)
10 DBs glute bridge skull crushers
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training: Lucky 7
Every 7min: I GO - YOU GO
Rest: 2min between each movement
Barbell shoulder to overhead
Barbell bent over rows
KB swings
KB high pull
WB squats
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
:45/:45 Doorway Stretch
5/5 World's Greatest Stretch
10 Bootstrap Squats w/ Block & Twist
-then-
For Quality
4 Rounds
6/6 Single Arm Dumbbell Strict Press, Building
9 Dumbbell Goblet Squats
12 Banded Good Mornings
Barbell Primer
2 Sets, With Empty Barbell
5 Hang Power Snatch
5 Snatch Grip Push Press
3 Hang Power Clean
3 Hang Squat Cleans
3 Push Press
3 Thrusters
3 Split Jerk
--
Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day
"PRVN Strong" (Time)
For Time & Load:
Against a 16:00 Clock
7 Rounds
7 Power Snatch
7 Power Clean
7 Thrusters
-In the Remaining Time Establish a 1RM Clean & Jerk
Barbell: (Rx 95/65, S 75/55)
--
Goal: 9:00-12:00
Score: Time & Log Clean and Jerk in Separate
RPE: 9/10
Primary Objective: Attack Your Strengths
Secondary Objective: Unbroken Thrusters
Clean and Jerk (Load component of PRVN Strong)
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Mom's Strength Conditioning
5 sets x 4 min AMRAPs (AMRAP - Rounds and Reps)
5 x 4min AMRAPs
12 DB Romanian Deadlifts
9 DB Bent Over Rows
6 DB Hang Power Cleans
3 DB Presses
~2min rest between rounds~
*Pick-up where you left off each time
Cooldown (No Measure)
Adductor Rockback
Single-Leg Forward Fold
Child's Pose Downtrain Breathing
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
1:00 Puppy Dog Pose
15 Prone Swimmers
2 x 5/5 Kettlebell Windmill
Then..
9:00 minutes, For Quality
12 Alternating Cossack Squats
9 Russian Kettlebell Swings, Moderate
6/6 Single Arm Ring Rows
3/3 Pistol Box Step-Downs
"An Old Wooden Ship" (2 Rounds for time)
Every 10:00 x 2 Sets
3 Rounds
6/6 Single Arm Forward Overhead Lunges
16 American Kettlebell Swings
6 Bar Muscle Ups (A: 6 Burpee Chest to Bar)
Kettlebell: (Rx53/35, S 44/26)
--
Goal: 6:00-8:00 Sets
Score: Total Working Time
Stimulus: Grip Stamina / High Skill Gymnastics
RPE: 8/10
Primary Objective: Bar Muscle Ups in 2 Sets or Less
Secondary Objective: Lunge Cadence
Optional Accessories (Checkmark)
For Quality:
3 Sets
10 Push-Ups @ 30x1 Tempo
10 Ring Rows @ 30x1 Tempo
Add assistance/load as able while maintaining a perfect tempo.
3 - Negative
0 - Hold at Bottom
X - Explosive Pull/Push
1 - Pause at Top
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - HGX-FIT
Death Before Thanksgiving Feast (Time)
For Time:
30 Double unders or 60 Singles (Unbroken)
20 Burpees
30 KB swings (53/35#)
20 Burpees
30 Box jump overs (24/20")
20 Burpees
30 KB swings
20 Burpees
30 Box jump overs
20 Burpees
30 Double unders or 60 Singles
***If you trip during your DU or Singles - you have to start over again!
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2x:
30 seconds shuttle run
1 lap around gym plate carry
Plate relay
WB Partner warm-up
Deadlift (5x3)
Build over sets
Enter Sandman (Time)
Intellectual division:
100 ft. sandbag carry
7/5 cal ski
100 ft. sandbag carry
7/5 ski
100 ft. sandbag carry
7/5 ski
Seated 2:
100 ft. sandbag carry
8 cal echo
100 ft. sandbag
6 echo
100 ft. sandbag
4 echo
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
- A Skips + B-Skips
- 1 and 1/4 Air Squats
-2 Alternating Step-Ups + 1 Box Jump
-25ft out and back (7.5m) Lateral Shuffle
Big Kelly (Time)
3 Rounds for Time
1000m Run
50 Box Jumps
50 Wall Balls
Wall Ball 20/14lb, 9/6kg
Box 24/20''
Box : (Rx24/20, S 20/16″)
WB: (Rx 20/14, S 16/12)
Team Variations
2 Person Option:
Runs Together and Split the Workout
3 Person Option:
Runs as a team of 3 carrying one Wall Ball, then comes back in and do 2 person Synchro Wall Balls while one partner rests, then 2 person Synchro Box Jumps while one partner rests. During the Wall Balls and Box Jumps, partners can rotate in and out as much as needed for completion of the prescribed reps.
This workout is an extended version of the classic CrossFit Benchmark workout "Kelly" The goal with this workout is to create a longer endurance style workout that will challenge an athletes ability to pace, sustain, and grit through a workout. Grit is a huge determinant of success and health, which is why we are testing it today. The goal here will be to try to keep the runs under 5 minutes and the combined work time of Wall Balls and Box Jumps to under 5 minutes as well per set. This of course is a big challenge, but one that is worth tackling.
We have placed alternative versions here for those that love to do partner or team workouts on Saturday's and / or those that do not wish to hit this type of volume in one dose. Legs may be shaky after one like this today.
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d