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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
Metcon (No Measure)
Partner training
AMRAP 20
Partner 1:
100M KB farmers carry
15 DB hammer curls
Partner 2: Box squats (until partner 1 is finished)
*****
Time remaining
Partner 1
10/10 red band leg extension (on a bench)
Paloff press (red band) - continue till partner completes leg ext.
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 - 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
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
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)
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 - 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