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HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General Warm-Up (4-6 minutes)

2 Sets: For Quality

1:00 Easy

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Air Squats

5 Inchworm Push-Ups

Specific Warm-Up and Barbell Primer (4-6 minutes)

2 Rounds: (Empty Barbel)

9/7 Calorie Row, Building Intensity

5 Front Squats

5 Push Press

5 Thrusters

Barbell Specific Primer

Build Loads and Focus on Barbell Cycling and Technique (3-5 minutes)

Perform 3 sets of 3-5 thrusters, gradually increasing weight to the starting load to around the load we will be using on the 4th or 5th bars. The big focus here will be shifting the technique from more fast and cyclical thrusters to the heavier thrusters later on. The focus here will be on changing patterns to allow for a more concerted effort as the weights progress and become a little more grindy

"Bulletproof" (AMRAP - Rounds and Reps)

For Reps:

16:00 AMRAP

20/16 Cal Row or Ski or 14/12 Cal Bike

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

RXMen (lbs) - 75-95-115-135-155-185....

RXWomen(lbs) - 55-65-75-95-105-125...

S Men (lbs) -55-65-75-95-115-135..

S Women(lbs) -45-55-65-75-95-105...

After the 6th bar the weights remain if you get there!

Score: Rounds & Reps
Goal: Complete 4+ Rounds

RPE : 8/10

Primary Objective: Game Plan and Pace to get to and or through the heavier bars

Secondary Objective : Steady Row Pacing

Bodybuilding Finisher (No Measure)

5 Rounds

:30 Ring Curls

:30 Ring Skull Crusher

Rest as needed b/t exercises and sets