Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

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, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

B: Gymnastic Skills (Toe to bar progression drills)

C: Metcon (Time)

"Elm Street"

Part A)

For Time

60 Double Unders (A:120 singles)

43/30 Cal Row or Ski or 30/21 Cal Bike

15 Toe to Bar

40 Double Unders (A: 80 singles)

29/20 Cal Row or Ski or 20/14 Cal Bike

15 Toe to Bar

20 Double Unders (A: 40 singles)

14/10 Cal Row or Ski or 10/7 Cal Bike

15 Toe to Bar

@ 14:00 minutes

***See "CC" for Part B AMRAP***

CC: Metcon (AMRAP - Rounds and Reps)

Part B)

6:00 minute AMRAP

24 Double Unders (A:48 singles)

12/9 Cal Row or Ski or 8/6 Cal Bike

8 Toe to Bar

Part A)

Time Domain 7:00-10:00

Time Cap: 12:00 minutes

Part B)

Goal: ~ 4 Rounds

Primary Objective: Maintain unbroken sets on the toe to bar

Secondary Objective: Increase echo bike RPM's across all sets. This also carries over into part B where we want to build paces.

Stimulus: Midline Conditioning / Aerobic Capacity

RPE: 8/10

D: Recovery (No Measure)

Time permitting

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

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)

500M walk with DB or KB

***

6rds: All movements seated on the rower - Alternate every 5reps

1:30 rowing

1:00 DB shoulder to overhead

***Rest 2min

6rds: All movements seated on the rower - Alternate every 5reps

1:00 rowing

1:30 DB ground to overhead

Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

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

View Public Whiteboard

Metcon (No Measure)

5rds

6 Strict shoulder press - 70% of 1RM

10 DBs Z press

***

4rds

10 Lu raises

100' DBs/KBs Farmers carry (70/50)

***

Accumulate 100 knee to elbow

*Every break = 20 Abmat situps

Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

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

1:00 Cardio Choice

10 KB Sumo Deadlifts

8 Russian KBS

:30 second Wall Supported Handstand Hold

B: Deadlift (3030 Tempo Deadlift
Every 3:00 minutes, 3 Sets
8 Reps
Starting @ 55% of your 1RM

Increase load each set.

The prescribed tempo for these reps today is 3 seconds up, no pause at the top, 3 seconds down, no rest at the bottom )

C: Metcon (AMRAP - Rounds and Reps)

"Chucky"

8:00 minute AMRAP

2-4-6-8-10-12...

Power Cleans (Rx 185/125, S 155/105)

Wall facing handstand push-ups (Box pike handstand push-ups)

Goal: Through the round of 10 for the power cleans and wall facing handstand push-ups

Primary Objective: Complete the round of 10s

Secondary Objective: Maintain a cadence of under 4 seconds per rep on the power cleans

Stimulus: Strength Conditioning / For Quality Style Workout

RPE: 6/10

D: Recovery (No Measure)

Time permitting

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

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

View Public Whiteboard

Metcon (No Measure)

4 rounds

10 BB bent over rows

10/10 DB bent over rows

4 rounds

10/10 DB shoulder press

10/10 DB high pull

100m DB farmers carry

Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

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)

Incline bench press: 80% of 3RM

5x5

**10 DBs standing flys between sets**

*Time cap 15min*

Immediately into...

5rds: Time cap 12min

12 KB up and over

12/12 KB offset push-ups

12 Diamond push-ups

***

5rds: Time cap 12min

With a barbell

10 Tricep ext (standing)

10/10 Reverse curls to shoulder to overhead

10/10 Bicep curls to supinated shoulder to overhead

Time remaining: Weighted straight legged sit-ups (use wall ball 20/16#)

4x25