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

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 - Legends

Metcon (No Measure)

500M walk with DB or KB

***

6rds: All movements seated on the rower - Alternate every 5reps

1:30 rowing

1:00 DB shoulder to overhead

***Rest 2min

6rds: All movements seated on the rower - Alternate every 5reps

1:00 rowing

1:30 DB ground to overhead

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 - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

5rds

6 Strict shoulder press - 70% of 1RM

10 DBs Z press

***

4rds

10 Lu raises

100' DBs/KBs Farmers carry (70/50)

***

Accumulate 100 knee to elbow

*Every break = 20 Abmat situps

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, For Quality

1:00 Cardio Choice

10 KB Sumo Deadlifts

8 Russian KBS

:30 second Wall Supported Handstand Hold

B: Deadlift (3030 Tempo Deadlift
Every 3:00 minutes, 3 Sets
8 Reps
Starting @ 55% of your 1RM

Increase load each set.

The prescribed tempo for these reps today is 3 seconds up, no pause at the top, 3 seconds down, no rest at the bottom )

C: Metcon (AMRAP - Rounds and Reps)

"Chucky"

8:00 minute AMRAP

2-4-6-8-10-12...

Power Cleans (Rx 185/125, S 155/105)

Wall facing handstand push-ups (Box pike handstand push-ups)

Goal: Through the round of 10 for the power cleans and wall facing handstand push-ups

Primary Objective: Complete the round of 10s

Secondary Objective: Maintain a cadence of under 4 seconds per rep on the power cleans

Stimulus: Strength Conditioning / For Quality Style Workout

RPE: 6/10

D: Recovery (No Measure)

Time permitting

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets,

200m Run

6 Inchworm to Hollow Body

10 Deep Lunge Mountain Climbers

6/6 Single Arm Ring Rows

B: Metcon (No Measure)

"Kerry"

30:00 EMOM

min 1: 10-15 Pull-Ups (A: 9/7 Strict Banded Pull-Ups)

min 2: 10-15 Cal Row or Ski or 9-14 Cal Bike

min 3: 10-15 Line Facing Burpees

min 4: 200m Run (A: 8/14 Cal Bike)

min 5: Rest

Primary Objective: Complete each movement within the minute in the shortest time frame possible

Secondary Objective: Hold the highest rep count across all sets

Stimulus: Sprint Efforts / Upper Body Pulling Focus

RPE: 8/10

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Incline bench press: 80% of 3RM

5x5

**10 DBs standing flys between sets**

*Time cap 15min*

Immediately into...

5rds: Time cap 12min

12 KB up and over

12/12 KB offset push-ups

12 Diamond push-ups

***

5rds: Time cap 12min

With a barbell

10 Tricep ext (standing)

10/10 Reverse curls to shoulder to overhead

10/10 Bicep curls to supinated shoulder to overhead

Time remaining: Weighted straight legged sit-ups (use wall ball 20/16#)

4x25

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

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

4 rounds

10 BB bent over rows

10/10 DB bent over rows

4 rounds

10/10 DB shoulder press

10/10 DB high pull

100m DB farmers carry

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

HomeGrown AthletX - Functional Fitness

A: 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)

Technical Skills + Primer

Every 2:00 minutes, 3 Sets

Set 1:

3 x

Hang Muscle Snatch

Snatch Balance

Overhead Squat

Low Hang Squat Snatch

Building loads to starting weight on the bar

B: Snatch (Every 2:00 minutes, 5 Sets
(1 Pause Snatch Below Knee + 1 Snatch)
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 1+1 reps @ 65%
Set 4: 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%

Snatch are not touch and go,
% are based off your 1RM)

C: Metcon (AMRAP - Rounds and Reps)

"Jason"

12:00 AMRAP

4* Overhead squats (Rx 115/75, S 95/65)

6 Box jump overs (Rx24/20, S 20/16″)

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

*Increase overhead squats by 2 reps each set

Goal: Get through the round of 14 Overhead squats and into the round of 16.

Primary Objective: Keep each set of Overhead squats unbroken

Secondary Objective: Keep transitions between movements under 6 seconds

Stimulus: Hip Extension Bias / Quad Stamina

RPE: 8/10

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

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Build to a heavy 3rep
Immediately into
4 Supersets:
8 reps Pendlay 70-75%
8 reps SA DB bent over rows

**Time cap 15min***)

B: Metcon (No Measure)

6-8reps Seated straight leg shoulder press

*From the rig*

Every :90sec for 12min

***

Rest 2min

***

EMOM 10 (:50sec on/:10sec off)

Min1: Inverted row

Min2: Supinated row