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 - HGX-FIT

A: Shoulder Press (5x5 at 75% of 1RM
B/T sets
8/8 Half kneeling Arnold press
*Record your 5x5*)

B: Pendlay Row (5x5 at 85% of 1RM
B/T sets
8 Yates rows
*Record 5x5*)

Metcon (No Measure)

4 sets

12 Lu raises (plates)

12 DB front to lateral delt raises

12 DB rear delt raises

****

Immediately into

5 sets

BB rollout - max effort (100% out - 80% in)

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 minutes, For Quality

:30 Cardio Choice

10 Scapular Pull-Ups

10 Ring Rows

10 Alternating V-Ups

5 Step-Down Box Jumps

B: Metcon (No Measure)

"Take Flight"

20:00 minute EMOM

Minute 1: Max Calorie Machine

Minute 2: 5/4 Bar Muscle-Ups (A: 6 Strict Banded Pull-Ups + 6 Band Assisted Push-Ups)

Minute 3: 8 Burpee Box Jump Overs (Rx24/20, S 20/16″)

Minute 4: 15 GHD Sit-Ups (A: Weighted Sit-Ups)

Goal: 10-15 Calories on machine

Machine can be bike, row, or ski

WOD is open ended today to allow athletes to work on their specific weaknesses (machine/strength)

Primary Objective: Completing the prescribed movement rep targets

Secondary Objective: Machine calories

Stimulus: Gymnastics stamina conditioning

RPE: 8/10

C: Accessories (Time permitting:
For Quality:
12 minute EMOM
Minute 1: 10 Strict Toes To Rings
Minute 2: 8/8 Half Kneeling Kettlebell Chop & Lifts, Light Load
Minute 3: 10 Bent over Barbell Rows )

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 - HGX-FIT

Metcon (No Measure)

6rds - Time cap 20min

8 Flat bench press (70/50)

8 Close grip bench press

8 Pullovers

10 Standing flys

***

4rds - Time cap 15min

20 BB reverse curls

20 BB shoulder to overhead

20 BB bicep curls

20 BB supinated shoulder to overhead

***

Core: EMOM10

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)

Mobility Work

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 Back Squats

11/11 Single Leg Glute Bridges

B: Weight lifting (No Measure)

20 minutes

See B1 for Overhead squats

See B2 for Back squats

B1: Overhead Squat (Tempo Overhead Squat (3131 )
3 x 6 @ 50-55%
Rest as needed between sets
Percentage is based on your 1RM

*Record heaviest 6rep*)

B2: Back Squat (Tempo Back Squat (30X2 )
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 60%
Set 3: 6 Reps @ 65%
Set 4: 6 Reps @ 65%
Rest as needed between sets
*Percentage based on 1RM*
*Record 2x6 at 65%*)

C: Metcon (4 Rounds for reps)

"Machu Picchu"

4 Sets, For Max Reps

1:45 AMRAP, 1:15 Rest

:30 second Wall Sit

5/5 Single DB Front Rack Step-Ups (Rx24/20, S 20/16″)

-Max Goblet Squats in Remaining Time

Load: (Rx70/50, S 60/40)

Goal: Have 30-45 seconds to complete Squats

Primary Objective: Complete 10+ Goblet Squats each set

Secondary Objective: Complete the Front Rack Step-Ups in ~30 seconds

Stimulus: Leg Stamina / Strength and Stability

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

View Public Whiteboard

Metcon (No Measure)

Partner workout

For 12 min

Partner 1: 100M Farmers carry (high/low)

Partner 2: Box step ups

***Rest 2min

For 12 min

Partner 1: 15 box squats

Partner 2: Wallball hold

***Rest 2min

Time remaining (Y,T,W)

15 reps each letter

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

Warm-up (No Measure)

8:00 minutes, For Quality

:30 second Medball Thoracic Opener

10 Air Squats

10 Alternating Box Step-Ups

5 Box Jumps

AA: Warm-up (No Measure)

Technique Warm-up

Pause Muscle Clean + Pause Power Clean + Front Squat + Split Jerk

6:00 EMOM

1+1+1+1 @ Light Load

This should be cued by the coach on at least the first two sets

B: Clean and Jerk (Every 2:00 minutes, 5 Sets
Clean and Jerk Complex
1 Pause Clean Below Knee + 1 Clean + 1 Split Jerk
Set 1: 2+1+1 reps @ 65%
Set 2: 2+1+1 reps @ 65%
Set 3: 1+1+1 reps @ 70%
Set 4: 1+1+1 reps @ 75%
Set 5: 1+1+1 reps @ 75%
*Percentages from 1RM*)

Not touch and go

C: Metcon (3 Rounds for time)

"Getting Over Grace"

Every 4:00 minutes, 3 Sets

Power Clean + 5 Shoulder to Overhead

Power Clean + 4 Shoulder to Overhead

Power Clean + 3 Shoulder to Overhead

Power Clean + 2 Shoulder to Overhead

Power Clean and 1 Shoulder to Overhead

Load: (Rx135/95, S 115/75)

Goal: Complete each set in ~2:00 minutes

Cap: 3:00 minutes / Set

Primary Objective: Complete each set as fast as possible

Secondary Objective: Maintain Push Jerks for all sets as primary movement for Shoulder to Overhead working on efficiency

Stimulus: Barbell Conditioning / Anaerobic

RPE: 7/10

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 - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

AMRAP 7:

2 DBs Renegade rows

2 DBs Deadlift

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 10:

2 DBs Bent over rows

2 DBs Hang power cleans

2 DBs Shoulder to overhead

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 13:

2 DBs Gorilla rows

2 DBs Thrusters

2 DBs Devil press

100M run

***Add 2 reps after each round***
DB weight 50/35#

Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

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 Rounds

1:00 Row

1:00 Ski

1:00 Bike

into..

"Burpee Simon Says"

Position 1: Chest to Deck

Position 2: Top of the Plank

Position 3: Feet to Hands

Position 4: Top of Squat

Position 5: Jump to Sky

B: Gymnastic Skills (Ring MU and rope climb progressions)

C: Metcon (AMRAP - Rounds and Reps)

"Children of the Corn"

24:00 minute, Partner AMRAP

12 Ring muscle-ups (A: burpee pull up)

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

3 Rope climbs (A: strict pull ups )

24 Calorie row ski or bike or 400m run

Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

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

200m Run

:30/:30 Banded Front Rack Stretch

20 Bear Plank Shoulder Taps

10 Barbell Upright Rows

10 Bradford Press w/lockout

B: Metcon (No Measure)

15:00 minute EMOM

min 1: *Push Press

min 2: *Front Squat

min 3: Rest

Loading is listed below for Push press and Front squat

B1: Push Press (Push Press 31x1 Tempo
Set 1: 6 Reps @ 60%
Set 2: 6 Reps
Set 3: 6 Reps
Set 4: 6 Reps
Set 5: 6 Reps Heavy for the day )

C2: Front Squat (Pause Front Squat + Front Squat
Set 1: 1+3 @ 65%
Set 2: 1+3 @ 65%
Set 3: 1+2 @ 70%
Set 4: 1+2 @ 70%
Set 5: 1+1 @ 75%

Pause 3sec on the bottom of your front squat)

D: Metcon (Time)

"Freddy Krueger"

800m Run (A: 54/44 Cal Bike)

40 Alt DB snatch (Rx50/35, S 40/25)

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

Goal Time domain: 7:00-11:00

Time Cap: 12:00 minutes

Primary Objective: Complete the workout in under 10:00 minutes

Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB snatch or the thrusters

Stimulus: Glycolytic / Sprint Chipper

RPE: 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

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, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

B: Gymnastic Skills (Toe to bar progression drills)

C: Metcon (Time)

"Elm Street"

Part A)

For Time

60 Double Unders (A:120 singles)

43/30 Cal Row or Ski or 30/21 Cal Bike

15 Toe to Bar

40 Double Unders (A: 80 singles)

29/20 Cal Row or Ski or 20/14 Cal Bike

15 Toe to Bar

20 Double Unders (A: 40 singles)

14/10 Cal Row or Ski or 10/7 Cal Bike

15 Toe to Bar

@ 14:00 minutes

***See "CC" for Part B AMRAP***

CC: Metcon (AMRAP - Rounds and Reps)

Part B)

6:00 minute AMRAP

24 Double Unders (A:48 singles)

12/9 Cal Row or Ski or 8/6 Cal Bike

8 Toe to Bar

Part A)

Time Domain 7:00-10:00

Time Cap: 12:00 minutes

Part B)

Goal: ~ 4 Rounds

Primary Objective: Maintain unbroken sets on the toe to bar

Secondary Objective: Increase echo bike RPM's across all sets. This also carries over into part B where we want to build paces.

Stimulus: Midline Conditioning / Aerobic Capacity

RPE: 8/10

D: Recovery (No Measure)

Time permitting

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold