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

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

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

Metcon (No Measure)

5 sets

12 DB standing flys

12 DB rear flys

5 sets

10 DB pullovers

10 DB close grip press

10 DB flat bench press

5 sets - Tall kneeling (pair of DBs)

10 DB hammer curls

10 DB reverse curls

10 DB bicep 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 - Legends

Metcon (No Measure)

20min EMOM

Min 1: Row

Min 2: DB clean (switch every 5reps)

**Even minutes - movements change to the following **

Min 2: Cleans

Min 4: Shoulder to overhead

Min 6: Clean to overhead

Min 8: Bicep curls

Min 10: Hammer curls

****

Remaining time:

15 Paloff press (red band)

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 minute EMOM, Alternating each minute:

Minute 1: 30 second Jump Rope

Minute 2: 5/5 World's Greatest Stretch

Minute 3: 7 Walking Inchworm Push-Ups

Minute 4: 10 Air Squats + 10 Alternating Step-Ups

B: Back Squat (Pause Back Squat (3sec)+ Back Squat
Every 2:30 minutes, 6 Sets, Complete the following:
Set 1: 1+3 @ 65%
Set 2: 1+2 @ 70%
Set 3: 1+1 @ 75%
Set 4: 1+3 @ 65%+
Set 5: 1+2 @ 70%+
Set 6: 1+1 @ 75%+
*Record set 6*
2ndwave of reps need to be heavier)

C: Metcon (AMRAP - Rounds and Reps)

"From the Ground Up"

12:00 AMRAP

1-2-3-4-5-6.. Burpee Box Jumps (Rx24/20, S 20/16″)

2-4-6-8-10-12 Dual DB Step-Overs (Rx50/35, S 40/25)

10-20-30-40-50-60 Double Unders (A: double to singles)

Tackle this one with a steady pace and just begin the first few rounds as if they are warm-up rounds. Round of 5 reps is when the workout really starts.

Primary Objective: Complete the round of 7-14-70

Secondary Objective: Stay unbroken across step-ups and double unders

Stimulus: Leg Stamina / Quads

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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

10 rds

10 DB floor press (50/35)

10 DB standing flys

100M Farmers carry

*****

EMOM 10 (:45sec on/:15 sec off)

Min1: DB crush grip skull crushers

Min2: Diamond push-ups

Announcements

HGX TEAM IN HOUSE COMP NOV 11

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

Announcements

HGX TEAM IN HOUSE COMP NOV 11

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, For Quality

1:00 Machine Choice

5 Inchworm Push-Ups

10 Quadruped Scapular Push-Ups

5/5 Single Arm Ring Rows

10 Air Squats

B: Metcon (3 Rounds for reps)

"The Neverending Story"

10:00 minute AMRAP

1000m Run (A: 75/50 Cal Bike)

In the Remaining Time Complete AMRAP

10 Thrusters (Rx 95/65, S 75/55)

10 Pull-Ups (A: Jumping Pull-Ups)

Directly into..

10:00 minute AMRAP

100/80 Cal Row or Ski or 70/65 Cal Bike

In the Remaining Time Complete AMRAP

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

10 Push-Ups

Directly into..

10:00 minute AMRAP

100/80 Cal Row or Ski or 70/65 Cal Bike

In the Remaining Time Complete AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

Primary Objective: Complete 3+ Rounds within each 10:00 minute AMRAP

Secondary Objective: Complete each monostructural component in under 6:00 minutes

Stimulus: Muscular Endurance / Aerobic Power

RPE: 9/10

C: Accessories (Time permitting:
3 Sets, For Quality
10/10 Single Arm DB Bent Rows
12 Tall Kneeling Straight Arm Banded Lat Pull-Downs
6/6 Bulgarian Split Squats
:15 GHD Supine Hold )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

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

:30 Jump Rope Practice

15 Banded Goodmornings

20 Alternating Bird-Dogs

10/10 Single KB B-Stance Deadlift

B: Deadlift (3030 Tempo Deadlift
3 x 10
Rest 3:00 minutes between sets
Starting @ 55% of your 1rm and increasing the load each set.
*Record heaviest set*)

C: Metcon (Time)

"Swing and Spin"

For Time

10-20-30-40-50

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

50 Double Unders to Start Each Set (A: 100 singles)

Goal: 6:00-8:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Complete the KBS Unbroken through the round of 30 reps

Secondary Objective: Unbroken Double Unders

Stimulus: Posterior Chain / Muscular Stamina/ Grip

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

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)

Partner WOD:

8-10 rds

10 KB high pull

10 KB swings

10 BB bent over rows

10 Red band lat pulls