Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row

:30/:30 Banded Front Rack Mobility Stretch

10 Banded Goodmornings

10 Bar Kip Swings

10 Alt V-Ups

B: Metcon (Time)

"Grip and Rip"

Part A)

For Time, with a Partner

10-9-8-7-6-5-4-3-2-1

Toe to bar (A: hanging knee raises)

Power cleans (Rx135/95, S 115/75)

Each partner will complete each round, alternating full rounds. This means that partner 1 will complete 10 toes to bar + 10 power cleans then tag partner 2 to complete 10+10 then back to partner 1 for 9+9 and so on down the ladder to 1+1

Rest 3:00 minutes before starting Part B

Part B)

3000/2700m row for time with a partner

alternating 500/450m per partner

****************

Part A)

Time domain: 11:00-15:00

Time cap: 17:00 minutes

Part B)

Goal: 9:00-12:00 minutes

Time cap: 15:00 or 35:00 running time

Both Parts

Primary Objective: Part A is the primary focus of the day, The goal is to work on barbell cycling and grip

Secondary Objective: Part B, holding 1k Pace across for each interval

Stimulus: Grip / Anaerobic / Pulling

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 - Functional Fitness

A: Warm-up (No Measure)

400m Run

into..

2 Sets, For Quality

10 Bootstrap Squats

2 Wall Walks + 10 Shoulder Taps

8/8 Single Arm KB Swing

5 Box Jumps

B: Gymnastic Skills (Bar muscle up progressions)

C: Metcon (Time)

"Cruise Control"

For time:

400m Run (A: 27/22 Cal Bike)

45 Wall balls (Rx 20/14, S 16/12)

400m Run

30 Strict handstand push-ups (strict box pike HSPU)

400m Run

15 Burpee bar muscle-ups (A: burpee jumping pull-ups)

400m Run

30 Box jump overs (Rx24/20, S 20/16″)

400m Run

45 Dual DB hang snatch (Rx35/25, S 20/10)

400m Run

Time Domain:

25:00-30:00 minutes

35:00 Cap

Primary Objective: Complete each movement in 3 minutes or less

Secondary Objective: Hold an even pace across all the 400s. This means starting out conservatively then using the run as a good recovery before coming back in to tackle the movements.

Stimulus: Chipper / Hip extension bias

RPE: 9/10

Recovery (No Measure)

Time permitting

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

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Qualty

30 second Bike

5/5 Single Arm Ring Row @ 2020 Tempo

10 Dual KB Deadlift

30 second Jump Rope

B: Rope Climb (Legless progression
Bicycle Leg Drive )

C: Metcon (Time)

"The Claw"

8 Sets, For time

1 Legless rope climb 15/12ft

30 Double unders (A: 60 singles)

100ft (30m) Farmers carry (Rx70/50, S 60/40)

14/10 Cal row or ski or 12/9 Cal bike

Rest 1:00 minute between sessions

Goal = 2:00/ Set

This is a progression from last week's EMOM for "time” format with legless rope climbs! This should help you feel more confident and ready to tackle today’s workout.

Time Domain: 20:00-25:00

Time Cap: 30:00

Primary Objective: Goal is to complete each set in as close to 2:00 minutes as possible

Secondary Objective: Complete each bike in 30 seconds or less

Stimulus: Grip / Muscular Stamina

RPE: 8/10

D: Accessories (Optional
4 Sets, for quality
:30 Alternating plank hip drops
8/8 Single \arm Turkish sit-ups
:30 Weighted wall sit

)

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

Metcon (No Measure)

Partner:

10rds

Partner 1: 12/12 Paloff press (red band)

Partner 2: Box step ups

***

10rds

Partner 1: 12 Red band lat pulls

Partner 2: 10 Box squats (weight is optional)

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)

6rds

8 Strict shoulder press - 60-65% of 1RM

10 DBs Z press

***

5rds

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, for Quality

10 Scapular Push-Ups

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

B: Bench Press (Every 90 seconds, 6 Sets
6 Bench Press
Starting @ 65% and increasing every 2 sets
2 sets of 6 reps @ 65%
2 Sets of 6 reps @ 70%
2 sets of 6 reps @ 75%
*Record 2 sets at 75%*)

C: Metcon (No Measure)

"Skipping Stones"

20:00 minute EMOM

min 1: 10 Dual DB step-overs (Rx50/35, S 40/25), (Rx24/20" S 20/16")

min 2: 10/7 Strict ring dips

min 3: 10 Dual DB hang clean and jerk

min 4: 10 Inverted Rows

Time Domain / Objective / Stimulus

:30 on/:30 off

Primary Objective: Complete each movement within 45 seconds keeping effort to a 7/10 RPE or under

Secondary Objective: Complete all movements unbroken

Stimulus: Upper Body Push + Pull / Grip

RPE: 6/10

D: Recovery (No Measure)

Time permitting:

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Row *Increase intensity each set

15 Banded Goodmornings

8/8 Split Stance RDL

:30 Alternating Bird-Dog

:30 Alternating Dead-Bug

B: Metcon (5 Rounds for time)

"Hamstring Hamster"

Every 6:00 minutes, 5 Sets:

9 Deadlifts (Rx 225/155, S 165/125)

15 Lateral Burpees over Bar

21 Abmat Sit-Ups

21/17 Cal Row or Ski or 15/13 Cal Bike

Goal: 4:00-4:30/Set

Time Cap: 5:15/Set

Primary Objective: Achieve more than 1:30 rest on each set

Secondary Objective: Unbroken deadlifts and complete the row in sub 90 seconds to finish each set

Stimulus: Lactate threshold / midline and posterior chain stamina

RPE: 7/10

Accessories (Optional
3 Sets, for quality
10/10 Pause Paloff press (3sec)
15 Weighted GHD hip extensions
100/100ft (30m/30m) KB suitcase chaos carry )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

EMOM 30min (:45 sec work/:15 sec transition)

Station 1: Row

Station 2: KB high pull

Station 3: Bike

Station 4: KB swings

Station 5: Ski

Rest: 1min

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Incline bench: Work up to a heavy 3rep, then 5x5 at 70-75%

Immediately into...

4rds

10 DB pullovers

12 DB floor press

12 DB close grip press

***

4 rds

12 DB crush grip skull crushers

12/12 DB offset push-ups

Max effort DB crush grip bicep curls

*** Time permitting: Core

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

3 Inchworm + Double Push-Up

5 (1 and 1/4) Goblet Squat

10 Alternating Cossack Squats

:15 active hang / :15 passive hang

10 Hollow Rocks

10 Arch Rocks

B: Weightlifitng complex (Weight)

Every 2:00, 6 Sets

Power Clean + Pause Front Squat + Thruster

Starting @ 60% of your 1RM Thruster.

Increase load for the day

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Goal:: 3:00-7:00 minutes

Time Cap: 10:00 minutes