Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (4-6 minutes)

2:00 Cardio Choice

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:20/:20 second Banded Front Rack Stretch

:30/:30 second Active Scorpion Stretch

20 Down Dog Toe Touches

40-60 seconds Alternating Active Pigeon Stretch

Specific Warm-Up ( 6-8 minutes)

2 Sets: For Quality

15 Double Unders or 30 Single Unders

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

4 Push Press

Barbell Specific Primer (3-5 minutes)

2-3 Sets, Building Loads to starting weights

1 Clean Lift Off

1 Slow Pull Power Clean

3 TnG Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean

Building to a Heavy for the Day)

We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.

"Hunting Trip" (Time)

3 Rounds For Time

60 Double Unders (A:120 singles)

15 Deadlifts

12 Hang Power Cleans

9 Shoulder to Overhead

Barbell Load: (Rx135/95, S 115/75)
Goal Time Domain: 6-9 minutes

Time Cap: 10 minutes

Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.

Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.

Stimulus: Barbell Cycling Efficiency

RPE: 9/10