Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

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Mobility and Body Heat (4 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

:30/:30 Banded Front Rack Stretch

General + Specific Prep (4-6 minutes)

2 Sets:

8 Box Step-Ups + 6 Box Jumps (Step-Down)

6 Tall Muscle Cleans + 6 Barbell Front Squats

:15 second Passive Hang + :15 second Active Hang

8 Ring V-Outs

8 Ring Rows

"Blackhole" (Time)

3 Rounds

12 Box Jumps (Step Down)

12 Front Squats

12 Toes to Bar

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Front Squats

15 Chest to Bar Pull-Ups

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Front Squats

18 Bar Muscle Ups

Box: (Rx24/20, S 20/16″)

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

Score: Time
Goal: 18:30 - 25:00

Time Cap: 25 minute Time Cap

Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.

RPE: 8/10

Primary Objective: Push the Early Rounds

Secondary Objective: Intelligent Bar Muscle Up Approach

Optional Accessories (Checkmark)

5 Sets: For Quality

12-16 GHD Sit-Ups

:16/:16 Second Side Star Plank

:16/:16 Second Copenhagen Plank