February 2, 2025 - No Comments!

Functional Fitness – Sun, Feb 2

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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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

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breanne@hgxfit.com

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