26Oct
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Qualty
30 second Bike
5/5 Single Arm Ring Row @ 2020 Tempo
10 Dual KB Deadlift
30 second Jump Rope
B: Rope Climb (Legless progression
Bicycle Leg Drive )
C: Metcon (Time)
"The Claw"
8 Sets, For time
1 Legless rope climb 15/12ft
30 Double unders (A: 60 singles)
100ft (30m) Farmers carry (Rx70/50, S 60/40)
14/10 Cal row or ski or 12/9 Cal bike
Rest 1:00 minute between sessions
Goal = 2:00/ Set
This is a progression from last week's EMOM for "time” format with legless rope climbs! This should help you feel more confident and ready to tackle today’s workout.
Time Domain: 20:00-25:00
Time Cap: 30:00
Primary Objective: Goal is to complete each set in as close to 2:00 minutes as possible
Secondary Objective: Complete each bike in 30 seconds or less
Stimulus: Grip / Muscular Stamina
RPE: 8/10
D: Accessories (Optional
4 Sets, for quality
:30 Alternating plank hip drops
8/8 Single \arm Turkish sit-ups
:30 Weighted wall sit
)
26Oct
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)
6rds
8 Strict shoulder press - 60-65% of 1RM
10 DBs Z press
***
5rds
10 Lu raises
100' DBs/KBs Farmers carry (70/50)
***
Accumulate 100 knee to elbow
*Every break = 20 Abmat situps
25Oct
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, for Quality
10 Scapular Push-Ups
8/8 Single Arm DB Upright Rows
8 Dual DB Bicep Curl to Arnold Press
20 Plank Shoulder Taps
B: Bench Press (Every 90 seconds, 6 Sets
6 Bench Press
Starting @ 65% and increasing every 2 sets
2 sets of 6 reps @ 65%
2 Sets of 6 reps @ 70%
2 sets of 6 reps @ 75%
*Record 2 sets at 75%*)
C: Metcon (No Measure)
"Skipping Stones"
20:00 minute EMOM
min 1: 10 Dual DB step-overs (Rx50/35, S 40/25), (Rx24/20" S 20/16")
min 2: 10/7 Strict ring dips
min 3: 10 Dual DB hang clean and jerk
min 4: 10 Inverted Rows
Time Domain / Objective / Stimulus
:30 on/:30 off
Primary Objective: Complete each movement within 45 seconds keeping effort to a 7/10 RPE or under
Secondary Objective: Complete all movements unbroken
Stimulus: Upper Body Push + Pull / Grip
RPE: 6/10
D: Recovery (No Measure)
Time permitting:
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
24Oct
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Incline bench: Work up to a heavy 3rep, then 5x5 at 70-75%
Immediately into...
4rds
10 DB pullovers
12 DB floor press
12 DB close grip press
***
4 rds
12 DB crush grip skull crushers
12/12 DB offset push-ups
Max effort DB crush grip bicep curls
*** Time permitting: Core
24Oct
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Legends
Metcon (No Measure)
EMOM 30min (:45 sec work/:15 sec transition)
Station 1: Row
Station 2: KB high pull
Station 3: Bike
Station 4: KB swings
Station 5: Ski
Rest: 1min
24Oct
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
1:00 Row *Increase intensity each set
15 Banded Goodmornings
8/8 Split Stance RDL
:30 Alternating Bird-Dog
:30 Alternating Dead-Bug
B: Metcon (5 Rounds for time)
"Hamstring Hamster"
Every 6:00 minutes, 5 Sets:
9 Deadlifts (Rx 225/155, S 165/125)
15 Lateral Burpees over Bar
21 Abmat Sit-Ups
21/17 Cal Row or Ski or 15/13 Cal Bike
Goal: 4:00-4:30/Set
Time Cap: 5:15/Set
Primary Objective: Achieve more than 1:30 rest on each set
Secondary Objective: Unbroken deadlifts and complete the row in sub 90 seconds to finish each set
Stimulus: Lactate threshold / midline and posterior chain stamina
RPE: 7/10