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 - HGX-FIT

Metcon (No Measure)

5 sets

12 DB standing flys

12 DB rear flys

5 sets

10 DB pullovers

10 DB close grip press

10 DB flat bench press

5 sets - Tall kneeling (pair of DBs)

10 DB hammer curls

10 DB reverse curls

10 DB bicep 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 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Thoracic Extensions

:30 Loaded Bottom of Squat Hold

:30 Extended Plank Reverse Bridge

Into ...

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

90 second Row as (30 sec easy, 30 sec mod, 30 sec hard)

B: Snatch (Every 2:00 minutes, 8 Sets
Pause Sq Snatch Below Knee + Sq Snatch
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%+
Snatches are not T&G Directly into..
Snatch Pulls (See B1))

*B1 for Sets 6 through 8

B1: Snatch Pull (Snatch Pull + Floating Snatch Pulls
Set 6: 1+3 @ 85%
Set 7: 1+3 @ 85%
Set 8: 1+3 @ 85%

Percentages are based off your 1rm Snatch )

Metcon (5 Rounds for distance)

"The Deep End"

5 Sets, For Distance

1:00 Row or Ski for Max Meters or Bike Max Cals

2:00 Rest b/s

Go for it!

Primary Objective: Complete 300/270 + Meters on the Rower Each Set

Secondary Objective: Hold roughly the same amount of meters for all 5 sets. Find your pace

Stimulus: Anaerobic / Sprint / Machine Conditioning

RPE: 9/10

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 - Legends

Metcon (No Measure)

20min EMOM

Min 1: Row

Min 2: DB clean (switch every 5reps)

**Even minutes - movements change to the following **

Min 2: Cleans

Min 4: Shoulder to overhead

Min 6: Clean to overhead

Min 8: Bicep curls

Min 10: Hammer curls

****

Remaining time:

15 Paloff press (red band)

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 minute EMOM, Alternating each minute:

Minute 1: 30 second Jump Rope

Minute 2: 5/5 World's Greatest Stretch

Minute 3: 7 Walking Inchworm Push-Ups

Minute 4: 10 Air Squats + 10 Alternating Step-Ups

B: Back Squat (Pause Back Squat (3sec)+ Back Squat
Every 2:30 minutes, 6 Sets, Complete the following:
Set 1: 1+3 @ 65%
Set 2: 1+2 @ 70%
Set 3: 1+1 @ 75%
Set 4: 1+3 @ 65%+
Set 5: 1+2 @ 70%+
Set 6: 1+1 @ 75%+
*Record set 6*
2ndwave of reps need to be heavier)

C: Metcon (AMRAP - Rounds and Reps)

"From the Ground Up"

12:00 AMRAP

1-2-3-4-5-6.. Burpee Box Jumps (Rx24/20, S 20/16″)

2-4-6-8-10-12 Dual DB Step-Overs (Rx50/35, S 40/25)

10-20-30-40-50-60 Double Unders (A: double to singles)

Tackle this one with a steady pace and just begin the first few rounds as if they are warm-up rounds. Round of 5 reps is when the workout really starts.

Primary Objective: Complete the round of 7-14-70

Secondary Objective: Stay unbroken across step-ups and double unders

Stimulus: Leg Stamina / Quads

RPE: 8/10

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 - HGX-FIT

A: Metcon (No Measure)

10 rds

10 DB floor press (50/35)

10 DB standing flys

100M Farmers carry

*****

EMOM 10 (:45sec on/:15 sec off)

Min1: DB crush grip skull crushers

Min2: Diamond push-ups

Announcements

HGX TEAM IN HOUSE COMP NOV 11

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