Workout of the day

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

A: Warm-up (No Measure)

8:00, For Quality

1:00 Machine Choice

5 Inchworm Push-Ups

10 Quadruped Scapular Push-Ups

5/5 Single Arm Ring Rows

10 Air Squats

B: Metcon (3 Rounds for reps)

"The Neverending Story"

10:00 minute AMRAP

1000m Run (A: 75/50 Cal Bike)

In the Remaining Time Complete AMRAP

10 Thrusters (Rx 95/65, S 75/55)

10 Pull-Ups (A: Jumping Pull-Ups)

Directly into..

10:00 minute AMRAP

100/80 Cal Row or Ski or 70/65 Cal Bike

In the Remaining Time Complete AMRAP

10 Wall Balls (Rx 20/14, S 16/12)

10 Push-Ups

Directly into..

10:00 minute AMRAP

100/80 Cal Row or Ski or 70/65 Cal Bike

In the Remaining Time Complete AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

Primary Objective: Complete 3+ Rounds within each 10:00 minute AMRAP

Secondary Objective: Complete each monostructural component in under 6:00 minutes

Stimulus: Muscular Endurance / Aerobic Power

RPE: 9/10

C: Accessories (Time permitting:
3 Sets, For Quality
10/10 Single Arm DB Bent Rows
12 Tall Kneeling Straight Arm Banded Lat Pull-Downs
6/6 Bulgarian Split Squats
:15 GHD Supine Hold )

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 - HGX-FIT

A: Shoulder Press (5x5 at 75% of 1RM
B/T sets
8/8 Half kneeling Arnold press
*Record your 5x5*)

B: Pendlay Row (5x5 at 85% of 1RM
B/T sets
8 Yates rows
*Record 5x5*)

Metcon (No Measure)

4 sets

12 Lu raises (plates)

12 DB front to lateral delt raises

12 DB rear delt raises

****

Immediately into

5 sets

BB rollout - max effort (100% out - 80% in)

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 - Legends

Metcon (No Measure)

Partner WOD:

8-10 rds

10 KB high pull

10 KB swings

10 BB bent over rows

10 Red band lat pulls

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

A: Warm-up (No Measure)

3 Sets, For Quality

:30 Jump Rope Practice

15 Banded Goodmornings

20 Alternating Bird-Dogs

10/10 Single KB B-Stance Deadlift

B: Deadlift (3030 Tempo Deadlift
3 x 10
Rest 3:00 minutes between sets
Starting @ 55% of your 1rm and increasing the load each set.
*Record heaviest set*)

C: Metcon (Time)

"Swing and Spin"

For Time

10-20-30-40-50

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

50 Double Unders to Start Each Set (A: 100 singles)

Goal: 6:00-8:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Complete the KBS Unbroken through the round of 30 reps

Secondary Objective: Unbroken Double Unders

Stimulus: Posterior Chain / Muscular Stamina/ Grip

RPE: 8/10

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

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 Cardio Choice

10 Scapular Pull-Ups

10 Ring Rows

10 Alternating V-Ups

5 Step-Down Box Jumps

B: Metcon (No Measure)

"Take Flight"

20:00 minute EMOM

Minute 1: Max Calorie Machine

Minute 2: 5/4 Bar Muscle-Ups (A: 6 Strict Banded Pull-Ups + 6 Band Assisted Push-Ups)

Minute 3: 8 Burpee Box Jump Overs (Rx24/20, S 20/16″)

Minute 4: 15 GHD Sit-Ups (A: Weighted Sit-Ups)

Goal: 10-15 Calories on machine

Machine can be bike, row, or ski

WOD is open ended today to allow athletes to work on their specific weaknesses (machine/strength)

Primary Objective: Completing the prescribed movement rep targets

Secondary Objective: Machine calories

Stimulus: Gymnastics stamina conditioning

RPE: 8/10

C: Accessories (Time permitting:
For Quality:
12 minute EMOM
Minute 1: 10 Strict Toes To Rings
Minute 2: 8/8 Half Kneeling Kettlebell Chop & Lifts, Light Load
Minute 3: 10 Bent over Barbell Rows )

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 - HGX-FIT

Metcon (No Measure)

6rds - Time cap 20min

8 Flat bench press (70/50)

8 Close grip bench press

8 Pullovers

10 Standing flys

***

4rds - Time cap 15min

20 BB reverse curls

20 BB shoulder to overhead

20 BB bicep curls

20 BB supinated shoulder to overhead

***

Core: EMOM10