Workout of the day

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

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

HomeGrown AthletX - Legends

A: Metcon (No Measure)

Partner training:

5 sets

10 Barbell sumo DL

10 KB swings

3-4 sets

200m DBs farmers carry

200m Wall ball carry

switch as needed

250-500m walk (cool down)

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

30 seconds Jump Rope

6 Inchworm Push-Up

10 Bootstrap Squats w/Thoracic Rotations

:10 second Supine Grip Chin-Over Bar Hold

3-5 Banded Broad Jump

AA: Warm-up (No Measure)

1-2 Sets

3 High Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean and Push Jerk

Then.. build to 70-75% practicing quick singles

B: Weightlifting Complex (Power Clean and Push Jerk
Every 8:00 minutes, 2 Sets (16:00 minutes)
Percentage is based on your 1RM C&J
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Record 2 reps*
These reps are not TnG.
Reset between each rep. )

C: Metcon (3 Rounds for reps)

“Bear Hug”

12:00 minute EMOM

min 1: 7-10 Strict Handstand Push-Ups

min 2: 2-4 Rope Climbs

min 3: 8-12 Dual DB Hang Power Clean & Jerk (Rx50/35, S 40/25)

min 4: 50 Double Unders (A: 100 singles)

Focus on quality of movement and efficiency between movements. This is even more important with workouts that tend to have a higher degree of interference work. Primary Objective: Complete prescribed reps in 40 seconds or less

Secondary Objective: Maintain chosen rep numbers across all sets

Stimulus: Push / Pull / Shoulder Interference RPE: 7/10

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets:

8 Pendlay rows

8 DBs hammer curls (together)

5 sets:

8 BB Bent over rows

8 BB supinated rows (from the rig)

5 sets:

8 BB Yates rows

8 DBs Zottman curls

4 sets:

10/10 Fulcrum DL (core stability)

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

15:00 minute EMOM

Minute 1: Machine Choice

Minute 2: *Mobility of Choice

Minute 3: 10/10 Single Leg Glute Bridges

Minute 4: 20 Alternating V-Ups

Minute 5: 6 Inchworm Push-Ups + 12 Plank Shoulder Taps

*Mobility: Couch Stretch / Pigeon Stretch / Prayer Stretch / Dead-Hang

B: Metcon (Time)

"Mashed Potatoes"

For Time, With a Partner

200 Double Unders (A: 300 singles)

200ft (60m) DB Walking Lunges

100 Push-Ups

140/110 Cal Row or Ski or 110/80 Cal Bike

50 Burpees

50 Dual DB Step-Overs (Rx24/20, S 20/16″)

Load: 2x (Rx50/35, S 40/25)

Time Domain: 18:00-23:00

Time Cap: 28:00 minutes

Primary Objective: Complete the work evenly across the board keeping the work to rest at a 1:1 ratio

Secondary Objective: Finish Each movement in 5 minutes or less

Stimulus: Muscular Stamina / Partner Workout (1:1 / Work:Rest)

RPE: 7/10

Announcements

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)

General Prep

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Pipe Prayer Stretch

:30 Loaded Bottom of Squat Hold

:30 Extended Reverse Plank Bridge

Specific Movement Prep

2 Sets, For Quality

3 BTN Snatch Grip Push Press

5 Overhead Squats

7 Back Rack Cossack Squats

9 Jumping Back Squats

B: Overhead Squat (Every 2:00 minutes, 5 Sets
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 4 Reps @ 75%+
*Record set 5*
Pause for 1 sec on the first rep of each set )

C: Metcon (Time)

"Black Friday"

For Time

21 Squat Snatch

9 Bar Muscle-Ups (A: Chest to Bar Pull-Ups)

15 Squat Snatch

7 Bar Muscle-Ups

9 Squat Snatch

5 Bar Muscle-Ups

Load: (Rx 95/65, S 75/55)

Goal: 4:00-8:00 minutes

Time Cap: 12:00 minutes

Fun couplet today that gives off some Amanda vibes. The goal is to stay in a similar time domain. The workout style will be fast/sprint with a goal between 4:00-7:00 minutes. The expectation that the class finishes under the 10:00 minute mark.

Announcements

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: Open WOD - Thanksgiving (Time)

Suggestion for open gym:

"Turkey Trot"

4 Rounds

2 Wall Walk

200m Run

8 Box Jump Overs (Rx24/20, S 20/16″)

into..

3 Rounds

12 Strict Handstand Push-Ups

400m Run

12 Box Jump Overs

into..

2 Rounds

50ft (15m) Handstand Walk

600m Run

16 Box Jump Overs

into..

800m Run

Time Domain: 35:00-40:00 minutes

Time Cap: 42:00 minutes