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)

2 Sets, For Quality

30 second Jump Rope Practice

:30/30 Second Banded Front Rack Mobility

:30 Thoracic Extension Against Wall

1 x “Barbell Complex”

“Barbell Complex”

3 High Hang Muscle Clean and Press

3 Front Squats

3 Hang Squat Cleans

3 Split Jerks w/2sec Pause in Split

B: Weight lifting (Weight)

Every 2:30, 6 Sets

Clean + 2 Front Squat + Split Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day

C: Metcon (Time)

“Jack Rabbit”

For Time:

15-12-9-6-3

Power Clean

Lateral Bar Hop

Thruster

Lateral Bar Hop

Load: (Rx 95/65, S 75/55)

Goal: 6:00-9:00

Time Cap: 12:00 minutes

Primary Objective: Achieve the best overall time.

Secondary Objective: Aim for unbroken performance across all sets.

Stimulus: Full-body power and cardiovascular endurance. RPE : 9/10

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 - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

2:00 minute Rowing Technique Focus: (30 seconds Arms Only, 30 seconds Body and Arms, 30 seconds Legs and Body, 30 seconds Full Strokes)

1:00 minute Alternating Knee Hug + Lunge and Twist

:30 second Wall Facing Handstand Hold, focusing on body alignment and positions

:30 second Wrist Circles

B: Handstand Walk (skill progression)

C: Metcon (4 Rounds for distance)

“Walking on Water”

4 Sets: For Max Distance:

3:00 minute AMRAP 500/425m Row or Ski or 30/21 cal bike

Max Distance Handstand Walk (A: Max Wall Walks)

Rest: 2:00 minutes between sets

Primary Objective: Accumulate maximum distance in each AMRAP.

Secondary Objective: Improve and challenge Handstand Walk proficiency.

Stimulus: Focus: Cardiovascular Endurance / Skill Development 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 - HGX-FIT

A: Shoulder Press (3x3 at 95% of 3RM
Immediately into..
5rds
8 BB heavy shoulder shrugs
12 Plate Lu raises)

Metcon (No Measure)

Pendlay rows

5x8 at 75% of 1RM

Yates rows

5x8

Remaining time:

Rowing (look for 2K)

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

View Public Whiteboard

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

View Public Whiteboard

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