March 29, 2024 - No Comments!

Functional Fitness – Fri, Mar 29

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets : (6:00 minutes)

30 second Jump Rope Practice

10 second Transition

30 second Alternating Box Step-Ups

10 second transition

30 second Romanian Deadlifts

10 second transition

30 seconds ; 1 Wall Walk to Wall Facing Handstand Hold

10 second transition back to the Rope

AA: Warm-up (No Measure)

Primer:

Hang Snatch High Pull

Hang Muscle Snatch

Hang Power Snatch



3 Tall Box Jumps



Pause Snatch Pull

Low Hang Pause Power Snatch

Power Snatch



3 Tall Box Jumps



2 Pause Power Snatch + Power Snatch



3 Tall Box Jumps

*All Pauses done just below the knee

B: Power Snatch (10:00 minute EMOM
1 Power Snatch

Start @ 60% of 1RM and increase to heavy for the day )

C: Metcon (Time)

"Chip"

For Time:

10 Wall Walks

30 Power Snatch (Rx135/95, S 115/75)

50 Box Jump Overs (Rx24/20, S 20/16″)

70 Deadlifts

90 Double Unders (A:180 singles)

Time Domain: 12:00-16:00 minutes

Time Cap: 20 minutes

Primary Objective: Achieve the best time possible with the goal of completing the workout in sub 15:00 minutes

Secondary Objective: Complete the Wall Walks and Power Snatches in under 7:00 minutes combined.

RPE: 8/10

Stimulus: Chipper

Published by: Breanne Feudale in Uncategorized

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650-218-5836

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breanne@hgxfit.com

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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