Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

For Quality

2 Sets (8 Total Intervals)

40 seconds @ Each Station

20 second Transition

- A Skips + B-Skips

- 1 and 1/4 Air Squats

-2 Alternating Step-Ups + 1 Box Jump

-25ft out and back (7.5m) Lateral Shuffle

Big Kelly (Time)

3 Rounds for Time

1000m Run

50 Box Jumps

50 Wall Balls

Wall Ball 20/14lb, 9/6kg

Box 24/20''
Box : (Rx24/20, S 20/16″)

WB: (Rx 20/14, S 16/12)

Team Variations

2 Person Option:

Runs Together and Split the Workout

3 Person Option:

Runs as a team of 3 carrying one Wall Ball, then comes back in and do 2 person Synchro Wall Balls while one partner rests, then 2 person Synchro Box Jumps while one partner rests. During the Wall Balls and Box Jumps, partners can rotate in and out as much as needed for completion of the prescribed reps.

This workout is an extended version of the classic CrossFit Benchmark workout "Kelly" The goal with this workout is to create a longer endurance style workout that will challenge an athletes ability to pace, sustain, and grit through a workout. Grit is a huge determinant of success and health, which is why we are testing it today. The goal here will be to try to keep the runs under 5 minutes and the combined work time of Wall Balls and Box Jumps to under 5 minutes as well per set. This of course is a big challenge, but one that is worth tackling.

We have placed alternative versions here for those that love to do partner or team workouts on Saturday's and / or those that do not wish to hit this type of volume in one dose. Legs may be shaky after one like this today.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d