Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run, Easy

Into

2 Sets, For Quality:

:30 Second GHD Sorenson Hold into :30 Second GHD Face Up Hold

10 Bodyweight Cossack Squats

10 Second Rig Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold

Into

400m Run, Moderate

**If you’re unable to complete the Top of Pull-Up Hold unassisted, please complete a Top of Ring Row Hold.

B: Back Rack Lunge (Take 12:00 minutes to Establish

A. Barbell Back Rack Stationary Reverse Lunge
Establish a 10RM / Leg

B. Max Unbroken Strict Pull-Ups )

C: Bar Muscle-ups (Progressions)

D: Metcon (Time)

"Flight"

3 Rounds for Time

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

16 Pull-Ups (A: strict banded pull-ups )

12 Front Squats (Rx135/95, S 115/75)

8/6 Bar Muscle-Ups (A: Burpee Jumping Pull-Ups)

Time Domain: 9:00-14:00 minutes

Time Cap: 17:00 minutes

Primary Objective: Complete the gymnastics components in 2 sets or less

Secondary Objective: Keep the run @ sub 5k pace and unbroken Front Squats

Stimulus: V02 Max / Muscular Stamina

RPE 8/10