Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

B: Gymnastic Skills (Toe to bar progression drills)

C: Metcon (Time)

"Elm Street"

Part A)

For Time

60 Double Unders (A:120 singles)

43/30 Cal Row or Ski or 30/21 Cal Bike

15 Toe to Bar

40 Double Unders (A: 80 singles)

29/20 Cal Row or Ski or 20/14 Cal Bike

15 Toe to Bar

20 Double Unders (A: 40 singles)

14/10 Cal Row or Ski or 10/7 Cal Bike

15 Toe to Bar

@ 14:00 minutes

***See "CC" for Part B AMRAP***

CC: Metcon (AMRAP - Rounds and Reps)

Part B)

6:00 minute AMRAP

24 Double Unders (A:48 singles)

12/9 Cal Row or Ski or 8/6 Cal Bike

8 Toe to Bar

Part A)

Time Domain 7:00-10:00

Time Cap: 12:00 minutes

Part B)

Goal: ~ 4 Rounds

Primary Objective: Maintain unbroken sets on the toe to bar

Secondary Objective: Increase echo bike RPM's across all sets. This also carries over into part B where we want to build paces.

Stimulus: Midline Conditioning / Aerobic Capacity

RPE: 8/10

D: Recovery (No Measure)

Time permitting

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold