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)

3 Sets, For Quality

1:00 minute Row

5 Burpees to Target

15 second Dead-Hang + 15 second Active Hang

1 "Barbell Complex"

"Barbell Complex"

3 High Hang Muscle Clean

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

B: Metcon (Time)

"Baked Brie"

Every 8:00 minutes, 3 Sets, Complete the following:

30/24 Cal Row ski or 22/15 Cal Bike

20 Wall Balls (Rx 20/14, S 16/12) 10/9ft target

10 Burpee Pull-Ups

10 Hang Squat Cleans (Rx135/95, S 115/75)

Score: Slowest Set

Primary Objective: Complete each round in under 6:00 minutes

Secondary Objective: Choose a movement to focus on and tackle that with a specific goal in mind. This can be unbroken Wall Balls, or Unbroken Squat Cleans, or completing the Burpee pull-ups in under 90 seconds, etc.

Stimulus: Intervals / Chipper

RPE: 8/10

C: Recovery (No Measure)

Time permitting:

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

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

Day after thanksgiving 11/24 modified morning schedule

HomeGrown AthletX - Legends

Metcon (No Measure)

EMOM 30

Min 1: Rowing

Min 2: Single arm banded lat pulls (switch every 10 reps)

Min 3: KB swings

Min 4/5: DB Farmers carry(high/low)/Rest

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

Day after thanksgiving 11/24 modified morning schedule

HomeGrown AthletX - HGX-FIT

A: Bench Press (10min to find tempo bench press 5rep max. (Work with a partner)
****
Then every 3min for 12min
5 Tempo bench press at 90% of the 5rep max you achieved above.
**Tempo is :02sec down, NO pause and explode up. :01 sec rest at the top)

B: Metcon (No Measure)

5 sets

Partner 1: 10 DBs close grip floor press

Partner 2: 10 DB pullovers

5 sets

Partner 1: 20 BB supinated shoulder to overhead

Partner 2: 12 DB Bench skull crushers

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 EMOM, Alternating Minutes

min 1: 40 second Air Bike

min 2: 8 Inchworm Push-Ups

min 3: 10 Dual DB Hang Clean and Press

min 4: 10 Dual DB Front Squats

min 5: 12 Jumping Lunges

B: Push Press (Every 2:30, 4 Sets
Set 1: 7 Reps @ 75%
Set 2: 7 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%
*Record set 3 and 4 at 80%)

C: Metcon (AMRAP - Rounds and Reps)

"Fresh Out of the Oven"

8:00 AMRAP

10-8-6-4-2

Devils Press (Rx50/35, S 40/25)

13/10 Cal Row, 12/9 Cal Ski or 10/7 Cal Bike

Stimulus: Anaerobic / Muscular Stamina

RPE: 8/10

The focus today is on a high power output with the goal of getting through the round of 2 and trying to make it make to the round of 10s

Primary Objective: Complete the round of 2 Devils Press + 10/7 Calorie Echo Bike

Secondary Objective: Complete each bike in under 45

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 - HGX-FIT

A: Pendlay Row (5x5 at 85% of 1RM
between sets
10/10 DB bent over rows)

Metcon (No Measure)

5 sets

10 Barbell Yates rows

15 Banded lat pulls

*****

5 sets

10 Barbell bent over rows

10/10 DB or KB gorilla rows

*****

3 supersets

20 Barbell reverse curls

20 Barbell shoulder to overhead (strict)

*****

3 sets

“21”

10 DBs hammer curls (together)

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)

2 Sets, For Quality

:30 sec Row

:15 Wall supported handstand hold

10 Down Dog Alternating Toe Taps

:20 sec Extended Reverse Plank Bridge

into..

*record times: Fastest we have seen is 4:01

B: Metcon (3 Rounds for reps)

Partner Conditioning

"The Devil You Know"

4 Sets, For Max Reps

5:00 minute AMRAP

12 Strict handstand push-ups

12 Synchro alt DB snatch (Rx50/35, S 40/25)

24/18 Push-ups

24/18 Cal row or ski 17/13 cal bike

-Max Synchro alt SA devils press

2:00 minute rest between sets

Goal: Achieve 1:30+ minutes on the synchro alternating devils press, which should amount to around 12-15 Reps

All work is combined reps except for the synchro reps which will be done at the same time in order for the reps to count. These are solely dictated as the DB movements today.

Primary Objective: Complete all work as prescribed with your partner in under 3:30 minutes before hitting the max effort devils press to finish.

Secondary Objective: Complete all work in even proportions.

Stimulus: Upper Body Muscular Stamina

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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, alternating movements

minute 1: Choice cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Burpee bar touches + :10-:15 sec Tuck L-Hang

"Barbell Complex"

3 Tall Muscle Clean

3 Front squats

3 Low hang squat clean

Load: 45/35lb, (20/15kg)

B: Clean (Every 2:00 minutes , 5 Sets
Pause clean below knee + Clean
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%+

% of Squat Clean
Cleans are not touch and go
*Record set 5*)

C: Metcon (Weight)

"Knocking at the Door"

20:00 EMOM

Min 1: 5 Front squats, for load

Min 2: 15 Toe to bar

Min 3: Max bar facing burpees

Min 4: Rest

Front Squats, starting @ 70% of squat clean and increase today by feel

*Record heaviest front squat*

Primary Objective: Front squats, building from 70% to 80% over the course of the EMOM

Secondary Objective: Big sets on toe to bar and 10 + Burpees

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)

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

10/7 Calorie Bike or :40 sec Shuttle Run

5/5 World's Greatest Stretch

10 Barbell Good Mornings, 45/35lb (20/15kg)

*In remaining time, accumulate

Max Lateral Banded Monster Walks

B: Metcon (6 Rounds for time)

"Steady as She Goes"

Every 6:00, 6 Sets, Alternating stations

Station 1:

400m Run (A: 27/22 Cal Bike)

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

33/21 cal row or ski or 20/14 cal bike

Station 2:

400m Run

15 Deadlifts (Rx 225/155, S 165/125)

43/31 cal row or ski or 30/22 cal bike

Today is our longer time domain workout, so start with a steady pace and settle in for the long haul.

Stimulus: Lactate Threshold / Posterior Chain

RPE: 8-8.5 RPE

Primary Objective: Complete Each set in ~ 5 minutes

Secondary Objective: Stay unbroken on the AKBS

C: Accessories (Time permitting
4 Sets, For Quality:
100ft (30m) Farmers Carry, For Load
:30 Second GHD Supine Hold
:30 Second GHD Sorenson Hold

Rest 2:00 minutes between sets )

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 - Legends

Metcon (No Measure)

Walk 500M or 1000M

AMRAP 12

Partner 1: High/Low farmers carry

Partner 2: Wall ball box squats

AMRAP 12

Partner 1: 12-15 Box knee tucks

Partner 2: DB hammer curls

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 - HGX-FIT

A: Shoulder Press (3x3 at 85%+
All sets - time cap 10min
Immediately into..
Barbell shrugs (from the rig)
10 min to build to a heavy 3RM

**Time cap 20min)

Metcon (No Measure)

Grip work: EMOM 12 (4 rounds)

1min BB static hold 205/175

50' DBs Farmers carry 70/50

1min Dead hang

*****

5 rds

10/10 DB bent over rows

20 Vups