Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up
General Warm-Up (4-6 minutes)
2 Sets: For Quality
:20 second Down Dog Hold
:15/:15 Samson Stretch
10 Alternating Down Dog Toe Touches
20 Bear Plank Shoulder Taps
2 Wall Walks + 10 second Nose to Wall Hold
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Specific Warm-Up (10-15 minutes)
Kipping Handstand Push-Ups
Kick Up to the Wall and Hold
Add an Eccentric to the Mat
Tucked Headstand + Kip to Plank
Tucked Headstand + Kipping Feet to Wall
Kick Up + Eccentric to Mat + Kip to Extension
Strict Handstand Push-Up
Pike Handstand Push-Ups
Box Kneeling Piked Handstand Push-Ups
Box Feet Piked Handstand Push-Ups
"Primeape" (3 Rounds for time)
3 Sets: For Time
12 Handstand Push-Ups
10 Dual Dumbbell Step-Ups
12 Renegade Rows
60 Double Unders
12 Renegade Rows
10 Dual Dumbbell Step-Ups
12 Handstand Push-Ups
Rest 3:00 minutes b/t sets
Box Height: (Rx24/20, S 20/16″)
Dumbbells: (Rx50/35, S 40/25)
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Today is a classic CrossFit Workout with the flow out and back through a full body series of full movements. The goal is consistency across and steady paces.
Time Domain : 4:00 - 5:00 / Set
Time Cap: 25:00 minutes
Stimulus: Muscular endurance, core stability, and coordination. Moderate to high intensity with a balance of skill-based movements and strength exercises.
RPE: 8-8.5
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Published by: Breanne Feudale in Uncategorized