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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 sec Row

:15 Wall supported handstand hold

10 Down Dog Alternating Toe Taps

:20 sec Extended Reverse Plank Bridge

into..

*record times: Fastest we have seen is 4:01

B: Metcon (3 Rounds for reps)

Partner Conditioning

"The Devil You Know"

4 Sets, For Max Reps

5:00 minute AMRAP

12 Strict handstand push-ups

12 Synchro alt DB snatch (Rx50/35, S 40/25)

24/18 Push-ups

24/18 Cal row or ski 17/13 cal bike

-Max Synchro alt SA devils press

2:00 minute rest between sets

Goal: Achieve 1:30+ minutes on the synchro alternating devils press, which should amount to around 12-15 Reps

All work is combined reps except for the synchro reps which will be done at the same time in order for the reps to count. These are solely dictated as the DB movements today.

Primary Objective: Complete all work as prescribed with your partner in under 3:30 minutes before hitting the max effort devils press to finish.

Secondary Objective: Complete all work in even proportions.

Stimulus: Upper Body Muscular Stamina

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)

8:00 minute EMOM, alternating movements

minute 1: Choice cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Burpee bar touches + :10-:15 sec Tuck L-Hang

"Barbell Complex"

3 Tall Muscle Clean

3 Front squats

3 Low hang squat clean

Load: 45/35lb, (20/15kg)

B: Clean (Every 2:00 minutes , 5 Sets
Pause clean below knee + Clean
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+

% of Squat Clean
Cleans are not touch and go
*Record set 5*)

C: Metcon (Weight)

"Knocking at the Door"

20:00 EMOM

Min 1: 5 Front squats, for load

Min 2: 15 Toe to bar

Min 3: Max bar facing burpees

Min 4: Rest

Front Squats, starting @ 70% of squat clean and increase today by feel

*Record heaviest front squat*

Primary Objective: Front squats, building from 70% to 80% over the course of the EMOM

Secondary Objective: Big sets on toe to bar and 10 + Burpees

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 - HGX-FIT

A: Shoulder Press (3x3 at 85%+
All sets - time cap 10min
Immediately into..
Barbell shrugs (from the rig)
10 min to build to a heavy 3RM

**Time cap 20min)

Metcon (No Measure)

Grip work: EMOM 12 (4 rounds)

1min BB static hold 205/175

50' DBs Farmers carry 70/50

1min Dead hang

*****

5 rds

10/10 DB bent over rows

20 Vups

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)

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

10/7 Calorie Bike or :40 sec Shuttle Run

5/5 World's Greatest Stretch

10 Barbell Good Mornings, 45/35lb (20/15kg)

*In remaining time, accumulate

Max Lateral Banded Monster Walks

B: Metcon (6 Rounds for time)

"Steady as She Goes"

Every 6:00, 6 Sets, Alternating stations

Station 1:

400m Run (A: 27/22 Cal Bike)

30 American KBS (Rx53/35, S 44/26)

33/21 cal row or ski or 20/14 cal bike

Station 2:

400m Run

15 Deadlifts (Rx 225/155, S 165/125)

43/31 cal row or ski or 30/22 cal bike

Today is our longer time domain workout, so start with a steady pace and settle in for the long haul.

Stimulus: Lactate Threshold / Posterior Chain

RPE: 8-8.5 RPE

Primary Objective: Complete Each set in ~ 5 minutes

Secondary Objective: Stay unbroken on the AKBS

C: Accessories (Time permitting
4 Sets, For Quality:
100ft (30m) Farmers Carry, For Load
:30 Second GHD Supine Hold
:30 Second GHD Sorenson Hold

Rest 2:00 minutes between sets )

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 - Legends

Metcon (No Measure)

Walk 500M or 1000M

AMRAP 12

Partner 1: High/Low farmers carry

Partner 2: Wall ball box squats

AMRAP 12

Partner 1: 12-15 Box knee tucks

Partner 2: DB hammer curls

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)

10:00, For Quality

10 Scapular Push-Ups

2 Wall Walks + 10 second Nose to Wall Hold

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

B: Bench Press (Tempo Bench Press
Take 10:00 minutes to work up to a 5RM or about 80% 1RM
*The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep
(Tempo: 31x1) )

C: Gymnastic Skills (Handstand walk progressions)

D: Metcon (Time)

"Head over Heels"

4 Rounds, For Time

50ft (15m) Handstand walk (A: 5 wall walks)

12 Dual DB thrusters (Rx50/35, S 40/25)

9/7 Strict pull-ups (A: 7/5 banded pull ups)

Rest 1:00 minute between rounds

Score: Total Time

Goal: 13:00-15:00 minutes

Time Cap: 16:00 minutes

Primary Objective: Consistent times across all sets

Objective: Unbroken DB thrusters

Stimulus: Upper Body Pulling & Pushing Stamina

RPE: 9/10