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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
min 1: 40 second Machine Choice
min 2: 12-16 Alternating V-Ups
min 3: 10/10 Single Leg Glute Bridges
min 4: 10 Dead-Bugs
B: Deadlift (Deadlift (2020 Tempo)
Every 2:00 minutes, 4 Sets
4 Sets x 8 Reps @ 60%+ )
C: Gymnastic Skills (Toes to bar progression)
D: Metcon (AMRAP - Rounds)
"Biscuits and Gravy"
EMOM, until failure
1+1, 2+2, 3+3, etc..
Toe to Bar
Deadlifts (Rx 225/155, S 165/125)
The WOD is as follows; Minute 1 you complete 1 Toe to Bar, then 1 Deadlift. Minute 2 you complete 2 Toe to Bar + 2 Deadlifts, and so on for the remaining time. In order to keep everyone working for the duration of this workout, we want all of our athletes to work on accumulating as much time with side planks switching every 20 seconds.
Primary Objective: Complete 8+ minutes of this workout
Secondary Objective: Complete all sets of Toe to Bar unbroken
Stimulus: Posterior Chain / Midline Stamina
RPE: 7-9 RPE
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)
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
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..
Rowing Golf
Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.
*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 )