HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets

1:00 Cardio Choice

5 Tempo Goblet Squats (42x1 Tempo)

2 x (3 Push-Ups + 1 Wall Walk)

10/10 Single Leg Glute Bridge

10 Alternating Bird-Dogs

B: Back Squat (20:00 minutes to Establish
1RM Back Squat )

C: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes

Stimulus: Muscular Endurance + Stamina / Quad

D: Recovery (No Measure)

1:00/1:00 minute Elevated Pigeon Pose

1:00/1:00 minute Figure 4 Wall Stretch

1:00/1:00 minute Scorpion Stretch

2:00 minute Goblet Squat Ankle Mobility

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds, For Quality

200m Run

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

10m A-Skips

10m B-Skips

B: Rowing Technique (No Measure)

2 Rounds through

:30sec Arms Only Rowing (the pick drill)

:30sec Arms and Body Rowing, (body hinge and finish with arms)

:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)

:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)

1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)

C: Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
1mile bike=120/84cals

or

OTHER ADJUSTED OPTION: For Time

800 meter Run (A: Cal Bike 60/42)

1,000 meter Row

800 meter Run

Primary Objective: Run pace, holding 5k pace

Secondary Objective: Row Pace, holding 5k +4sec/500m

D: Recovery (No Measure)

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

5 rounds

10 KB Sumo deadlift

10 KB Russian swings

Rest :30sec

5 rounds: Unilateral

10/10 DB shoulder press (push press)

100M Single arm farmers carry (switch as needed)

4 rounds

10 Banded face pulls

10 of each letter: "Y, W, T"

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (5 reps at 65%
5 reps at 75%
Max reps at 85%)

Metcon (No Measure)

Shoulder shrugs: Build to a heavy 3x8

15min cap

Then...

4 sets: Tall kneeling position

12 Lu raises

12 DB lateral delt raises

Arms: Triceps

3 sets:

15 DBs skull crushers (from floor press position)

15 DBs kickbacks

15 Diamond push-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

10 Alternating V-Ups

:30 second Scapular Pull-Ups

B: Strength (12 minute EMOM, Alternate each minute:
minute 1: 10 Dual KB/DB Hollow Body Floor Press
minute 2: 10 Seated Banded Rows 30x1 Tempo
minute 3: 10 GHD Russian Twists or floor
***Record floor press weight***)

C: Metcon (Time)

"G.I. Jane"

For Time:

100 Burpee Pull-Ups

or

A: 75 Burpee Jumping Pull-Ups *Bar at eye level or stand to riser for jumping pull-up

Time Domain: 8:00-13:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Complete 8+ Burpee Pull-Ups per minute

Secondary Objective: Choose a bar that is higher than 6 inches above reach.

Stimulus: CrossFit Benchmark Test / Muscular Endurance + Stamina

RPE: 8/10

D: Accessories (3 Sets, For Quality
10 Strict Knee to Elbows
20 Alternating Dumbbell Bicep Curls
:30 second Hollow Body Hold )

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

:30 second PVC Pipe Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

6 Tall Muscle Snatch

6 Behind the Neck Snatch Grip Push Jerk

6 Barbell Squat Jumps

B: Plyometric (No Measure)

10:00 EMOM

1 Seated Start Stick Jump for Height

C: Metcon (3 Rounds for weight)

"Not Gwen"

15-12-9

Power Snatch, For Load

Rest as needed between sets

Choice on load for the 15 then the 12 then the 9. Total load is the score of the day. This is a also great time for new athletes to practice mechanics with the hang power snatch and just work through positions here for the prescribed reps.

D: Accessories (3 Sets, For Quality
:15 second Extended GHD Supine Hold
:20/:20 second Single Arm Ring Plank
8 Cuban Press )

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

5 rounds

10-12 BB bent over rows

5rounds

10/10 DB bent over rows (DB from the floor or box)

10/10 Red banded single arm lat pulls

Shoulder accessories

10-12 reps

Y - W - T

Use small plates

Vitamin D walk - remaining time

HomeGrown AthletX - HGX-FIT

Bench Press (From last week 2rm
5x3 at 87%
Between sets
5x12 standing flys (tempo 3.1.3.1)

Immediately into..
4 sets:
8 DB pullovers
8 DB tricep ext (behind the neck)
10 DB crush grip bicep curls)

Metcon (No Measure)

Arms: Supersets

4 Sets

20 BB reverse curls

20 DBs hammer curls

4 Sets

10 DBs tall kneeling (Alt+Alt+together) bicep curls

12 BB drag curls

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

8 Inchworm Push-Ups

:10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold

6 Tall Muscle Cleans

6 Front Squats

B: Front Rack Reverse Lunge (Weight)

On a 10:00 minute clock

Front Rack Reverse Lunges

Work up to a Heavy Set of 10/10

*From the Floor

C: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Time Domain: 5:00-8:00 minutes

Time Cap: 12:00 minutes

CrossFit Benchmark Test / Glycolytic Couplet

RPE: 8/10

D: Recovery (No Measure)

2:00 minute Weighted Assisted Straddle Stretch

2:00 minute Saddle Pose

1:00 / 1:00 minute Pigeon Pose

1:00 minute Extended Reverse Plank Bridge

E: Accessories (5 Sets, For Quality:

10 Lu Raises, Light Load

10 GHD Hip Extensions + 10 second Sorenson Hold

10 Behind the Neck Dumbbell Tricep Extension, heavy

Rest as needed between sets

Athletes choose loads. )

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

4 sets:

:30sec work / :30sec rest

KB plank walk overs

KB legs up and over

KB bear plank pull through

KB forearm plank touches (horn)

***26# or greater***

B: Metcon (No Measure)

Shoulder/Bicep accessories: Tall kneeling position

3x12

DBs Lu raises

3x12

DBs Alt front delt raises (hold at parallel)

3x12

DB's Lateral delt raises

3x12

DBs Bicep curl (Alt+Alt+together = 1rep)

C: Metcon (No Measure)

Arms - Superset

4 Sets

20 BB reverse curls

15 BB drag curls