Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9:00 minute EMOM

minute 1: 10 Air Squats + :10 Hollow

minute 2: 10 Alternating Step-Ups + :15-:20 Scapular Pull-Ups

minute 3: 5 Walking Inchworm to Hollow (3 second pause)

B: Back Rack Lunge (Take 12:00 minutes to establish
Barbell back rack stationary reverse lunge

Establish a 10RM / Leg )

C: Metcon (4 Rounds for reps)

"The Way I Am"

16:00 minute EMOM

Minute 1: Max strict pull-ups

Minute 2: 10 Dual DB step-overs (Rx50/35, S 40/25), (Rx24/20, S 20/16″)

Minute 3: 100ft (30m) Sandbag carry (Rx150/100, S 75/50)

Minute 4: Rest

Primary Objective: Complete 50%+ of your max unbroken strict pull-ups within the minute. Note: Does not have to be unbroken.

Secondary Objective: Complete each of the other two movements in 40 seconds or less

*A: Dual DB front rack carry (Rx70/50, S 60/40)