Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility:

10 Cat-Cow Stretches

15/15 Hip Circles

10/10 Quadruped Thoracic Rotations

5 Inchworms with Push-Ups

General Warm-Up: 2 Rounds

15 Air Squats

10 Leg Swings (front-to-back and side-to-side) 10 Glute Bridges

Specific Warm-Up: 2 Rounds

5 Deadlifts with Light Loads

5 Dual DB Clean and Jerks (light)

5 Abmat Sit-Ups

5 Dual Dumbbell Front Squats (light)

B: Deadlift (Every 2:30 minutes, 5 Sets
10 Reps
*Starting @ 60% of your 1RM Deadlift and increasing the load each set.*
*Record heaviest 10rep*
*Each set must be completed unbroken.*)

C: Metcon (Time)

“Cleaning House”

3 Rounds for Time

15 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

30 Abmat Sit-Ups

15 Dual DB Front Squats

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete each round in under 4:00 minutes.

Secondary Objective: Complete each movement in 2 sets or less.

Stimulus: Midline Stamina / Muscular Endurance RPE: 8/10

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 EMOM, Alternating Each Minute

minute 1: :45 second Echo Bike

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T's minute 4: :30 second Hollow Hold

B: Gymnastic Skills (Primer for kipping and butterfly)

C: Metcon (2 Rounds for reps)

"Fly in the Ointment"

2 Rounds

Station 1: 6:00 minute AMRAP

18/15 Cal Row or Ski or 13/11 Cal Bike

12 Pull-Ups

7 Burpee Box Jumps (Rx24/20, S 20/16″)

Rest 3:00 minutes

Station 2: 6:00 minute AMRAP

1000m Run (A: 75/50cal bike)

Max Burpee Pull-Ups

Rest 3:00 minutes

Primary Objective: Complete 3 Rounds on Station 1 and 15+ Burpee Pull-Ups on Station 2 Secondary Objective: Complete each round on station 1 in 2:00 or less and finish each Run in under 5:00 minutes

D: Recovery (No Measure)

Time permitting

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner WOD:

8-10 rds

10 KB high pull

10 KB swings

10 BB bent over rows

10 Red band lat pulls

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Tempo bench press (2101)

3x3 at 98% from last week 5RM

****

Superset: 7 sets

10/10 SA bench press

15 KB Tall kneeling hammer curls

“21”

****

120 Vups

*Every break perform 12 hollow rocks *

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility:

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the Worlds

:30 second PVC Pipe Prayer Stretch

5/5 World's Greatest Stretch

Into 2 Rounds

:30 second Jump Rope Practice

15 Air Squats

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Overhead Squats

B: Overhead Squat (Every 2:00 minutes, 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 2 Reps @ 85%
Set 6: 2 Reps @ 85%+
*Record set 6*
% Based on Overhead Squat )

C: Metcon (AMRAP - Rounds and Reps)

"Window to the Wall"

14:00 minute AMRAP

75 Double Unders (A: 150 singles)

25 Wall Balls (Rx 20/14, S 16/12)

5* Power Snatch (Rx135/95, S 115/75)

Increase Power Snatch by 5 Reps on Each Set

Primary Objective: Get into the round of 20 Power Snatches

Secondary Objective: Complete each set of Double Unders and Wall Balls in a combined time of under 2:00 minutes

Stimulus: Muscular Stamina / Barbell Conditioning RPE: 8/10

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM

min 1: 200/180m Row

min 2: 10 Scapular Pull-Ups + 10 Kip Swings

min 3: 20 Alternating V-Ups

min 4: :10 sec Ring Support Hold + :10 sec Bottom of Dip Hold

B: Gymnastic Skills (Ring muscle-up progressions/scaling)

C: Metcon (Time)

"Fire and Ice"

For Time, With a Partner

20 Ring Muscle-Ups* 40 Toe to Bar

60 American KBS (Rx53/35, S 44/26)

2k Row or Ski

60 American KBS

40 Toe to Bar

20 Ring Muscle-Ups

Goal: 25:00-35:00

Time Cap: 35:00 minutes

*A: 20 Strict Pull-ups + 20 strict Ring dips or A: 20 Ring Rows+ 20 Push-Ups

Primary Objective: Sets of 4-5 reps on Ring Muscle-Ups or big sets on Toe to Bar.

For those moving to Ring Dips and Pull-Ups we want to see athletes tackling sets of 5+ reps on all gymnastics movements

Secondary Objective: Split the work evenly across with the goal of completing in the fastest possible time

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

:30/30 Second Banded Front Rack Mobility

:30 Thoracic Extension Against Wall

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Taps

B: Push Press (Every 2:00 minutes, 5 Sets
Percentage is based on your 1RM
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 3 Reps @ 85%
*Record set 4 and 5 )

C: Metcon (Time)

"Run Amok"

For Time

100m Run (A: 7/5 Cal Bike)

5 Bar Facing Burpees

5 Thrusters (Rx 115/75, S 95/65)

200m Run (A: 14/11 Cal Bike)

7 Bar Facing Burpees

7 Thrusters

300m Run (A: 21/16 Cal Bike)

9 Bar Facing Burpees

9 Thrusters

400m Run (A: 27/22 Cal Bike

11 Bar Facing Burpees

11 Thrusters

Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Push the pace on the runs, steady through the burpees and work for unbroken thrusters. Primary Objective: Complete the workout-fastest time possible

Secondary Objective: Unbroken Barbell Thrusters

Stimulus: Leg Stamina / V02 Max

RPE: 9/10

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

8/8 Quadruped Thoracic Rotations

:20 second Extended Reverse Plank Bridge 50/50ft (15/15m) Single Arm OH DB Carry

10 DB Goblet Cossack Squat

AA: Warm-up (No Measure)

Weightlifting primer: Empty Barbell

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch Balance

into ..

4 Sets Muscle Snatch + High Hang Snatch + Snatch Balance

Building loads on each set

*Focus developing speed through the middle and strong overhead position in the bottom of the squat

B: Snatch (Every 8:00 minutes, 2 Sets (16:00 minutes)
Percentage is based on your 1RM
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Record 2 reps)

C: Metcon (Time)

"Up to Speed"

For Time

22-16-10

Alternating DB Snatch (Rx50/35, S 40/25)

Step-Down Box Jumps (Rx24/20, S 20/16″)

Goal: 4:00-7:00 minutes

Time Cap: 8:00 minutes

Primary Objective: Unbroken Alt DB Snatch Secondary Objective: Achieve fastest overall time

This is meant to be a sprint and the goal is to maintain unbroken Alt DB Snatches. Stay consistent and fast on the Box Jump. Focus on full extension on top of the box before stepping back down as well as full extension on Alternating DB Snatch for successful reps.

Stimulus: Glycolytic / Sprint Couplet

RPE: 7/10

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

HomeGrown AthletX - Legends

Metcon (No Measure)

6 sets

12 DBs Hammer curls (together)

12 Red band tricep ext

5 sets

10 Plate ground (box) to overhead

3 sets

10 reps letter “Y, T, W”

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (3x3 at 90%. Percentage from 3RM)

Metcon (No Measure)

Supersets: 5 sets

8 BB heavy shrugs

8 DBs seated Arnold press (legs straight)

Supersets: 3 sets

20/20 BB reverse curl to shoulder to overhead (strict)

12 DBs rear delt raises

3 sets

12 Lu raises