Workout of the day

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Bench Press (Every 2min
5 x 5 at 80-83% of 1RM
B/T sets 8 DBs Barrel press)

Metcon (No Measure)

4 Superset couplets

3 sets

10 DBs Floor press

10 DBs Close grip press

3 sets

15 DBs Standing flys

15 Diamond push-ups

3 sets

10 DBs wall bicep curls (Tempo 3.1.3.1)

10 DBs floor skull crushers

3 sets

10 DBs wall hammer curls (Temp 3.1.3.1)

10 DBs glute bridge skull crushers

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Dec 7th @ 5-8PM

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training: I GO - YOU GO

15 Barbell shoulder to overhead

10/10 DB Arnold press

100M Farmers carry (high/low)

Letters (Y, T, W) 15 reps each letter

250M Walk

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

2:00 Cardio Choice

---

3 Sets

:30 second Jump Rope Practice

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

10 Barbell Strict Press

Deadlift (Take 15:00 to Establish
3RM Deadlift
)

Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.

"Happy" (Time)

4 Rounds for Time

72 Double Unders (A: 144 singles)

18 Deadlifts

12 Shoulder to Overhead

Load: (Rx135/95, S 115/75)
--

Goal: 6:00-9:00 minutes

Time Cap: 12:00

Primary Objective: Maintain big sets on all movements

Secondary Objective: Keep consistent split pacing round to round.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

2 Sets, For Quality

:20 Elevated Prayer Stretch

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

:15/:15 Single Leg Wall Sit

--

2 Sets, For Quality

8 American Kettlebell Swings

5 Inchworm Push-Ups

3 Strict Press + 3 Push Press

3 High Box Jumps

Shoulder Press (Every 2:00 x 3 Sets
3 Strict Press, Starting @ 75% up to a 3RM)

Push Press (Every 2:00 x 4 Sets
3 Push Press, Picking up where you left off building to a 3RM)

McGregor (12 Rounds for weight)

For Load

12:00 EMOM

min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk

min 2: :30 Sandbag Bear Hug Hold

min 3: 4/4 Push-Up to Single Arm to Rengade Row

min 4: :30 Weighted Wall Sit

Loads: Choice

[McGregor: Levels] (12 Rounds for weight)

Level 2

As prescribed

----

Level 1:

As prescribed

----

Masters 55+:

As prescribed

---

Competitor / Rx+:

Off Day

----

Big Class Option

As prescribed: Can also have Dual KB Front Rack Hold as option for Sandbag Hold

----

Travel / Hotel / Limited Equipment: Solo

For Load

12:00 EMOM

min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk

min 2: :30 Odd Object Heavy Hold

min 3: 4/4 Push-Up to Single Arm to Rengade Row

min 4: :30 Weighted Wall Sit

Loads: Choice

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets, For Quality

100/100ft (30/30m) Suitcase Carry

12/12 Pallof Press

:15/:15 Single Leg Sorenson Hold

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

20 Seated 90-90 Rotations

5/5 World's Greatest Stretch

-then-

For Quality:

10:00 AMRAP

3/3 Kettlebell Windmill , Light Load

3 Burpee Pull-Ups

6 Box Jumps, Step Down

9 Kip Swings

1 "Barbell Complex"

Barbell Complex = 3 Hang Muscle Snatch + 3 Hang Power Snatch

Partner Bicouplet 1 & 2 (2 Rounds for time)

Part A

12-9-6

Power Snatches

Bar Muscle Ups (A: Burpee Pull-Ups)

Rest 5:00 minutes

Part B

21-15-9

Power Snatches

Chest to Bar Pull-Ups

Barbell:

Part A) (Rx135/95, S 115/75)

Part B) (Rx 75/55, S 65/45)
--

Goal: 4:00-6:00/Couplet

Time Cap: 20:00

Score: Each Time

RPE: 7-8/10

Primary Objective: Complete each couplet as fast as possible

Secondary Objective: Split the workload evenly between partners

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

2 Sets, For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

--

2 Sets

:30 Jump Rope Practice

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

Front Squat (Take 15:00 to Establish
Front Squat 1RM)

Ideal build

5 Reps @ 50-60%

3 reps @ 65-70%

2 Reps @ 75%

1 Rep @ 80% and continue to build until 1RM

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
(Rx 95/65, S 75/55)

Primary Objective: Manage Your Double Unders

Secondary Objective: Unbroken Thrusters

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch