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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

8/8 Quadruped Thoracic Rotations

:20 second Extended Reverse Plank Bridge 50/50ft (15/15m) Single Arm OH DB Carry

10 DB Goblet Cossack Squat

AA: Warm-up (No Measure)

Weightlifting primer: Empty Barbell

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch Balance

into ..

4 Sets Muscle Snatch + High Hang Snatch + Snatch Balance

Building loads on each set

*Focus developing speed through the middle and strong overhead position in the bottom of the squat

B: Snatch (Every 8:00 minutes, 2 Sets (16:00 minutes)
Percentage is based on your 1RM
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Record 2 reps)

C: Metcon (Time)

"Up to Speed"

For Time

22-16-10

Alternating DB Snatch (Rx50/35, S 40/25)

Step-Down Box Jumps (Rx24/20, S 20/16″)

Goal: 4:00-7:00 minutes

Time Cap: 8:00 minutes

Primary Objective: Unbroken Alt DB Snatch Secondary Objective: Achieve fastest overall time

This is meant to be a sprint and the goal is to maintain unbroken Alt DB Snatches. Stay consistent and fast on the Box Jump. Focus on full extension on top of the box before stepping back down as well as full extension on Alternating DB Snatch for successful reps.

Stimulus: Glycolytic / Sprint Couplet

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

HomeGrown AthletX - Legends

Metcon (No Measure)

6 sets

12 DBs Hammer curls (together)

12 Red band tricep ext

5 sets

10 Plate ground (box) to overhead

3 sets

10 reps letter “Y, T, W”

Announcements

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

A: Shoulder Press (3x3 at 90%. Percentage from 3RM)

Metcon (No Measure)

Supersets: 5 sets

8 BB heavy shrugs

8 DBs seated Arnold press (legs straight)

Supersets: 3 sets

20/20 BB reverse curl to shoulder to overhead (strict)

12 DBs rear delt raises

3 sets

12 Lu raises

Announcements

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 - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM

min 1: 40 second Row or Bike

min 2: 10 Ring Rows

min 3: 20 Bear Plank Shoulder Taps

min 4: 10 Dead-Bugs

B: Metcon (No Measure)

"Flow State"

30:00 minute AMRAP

150m Row or Ski or 10/7 Cal Bike

10/8 Strict Pull-Ups

200ft sandbag Carry (Rx150/100, S 75/50)

150m Row or Ski or 10/7 Cal Bike

10/8 Ring Push-Ups

Goal: 6+ Rounds

Lets hit a pace around 4:00-5:00 minutes per set Primary Objective: Consistent pace across all sets

Secondary Objective: Unbroken reps on the Gymnastics Movements and Farmers Carry Stimulus: Aerobic Endurance + Muscular Stamina RPE: 6/10

C: Accessories (Time permitting:
3 Sets, For Quality
10-12 Behind the Back Barbell Wrist Curls
10 x Hammer Curl + Bicep Curl to Arnold Press
15-20 Banded Tricep Press downs )

Announcements

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 - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

5/5 Worlds Greatest Strength

10 Hollow Rocks

10/10 Single Leg Glute Bridges

:20 second Glute Bridge Hold

10 Goblet Squats

Back Squat (10:00 minute EMOM, Alternating Each minute:
All sets to be performed on 70% of your 1rm Front Squat

Minute 1: 6 Back Squats
*See B1 for Front squats)

B1: Front Squat (Minute 2: 4 Front Squats )

C: Metcon (Time)

"Bullseye"

3 Rounds, For Time:

30 Wall Balls (Rx 20/14, S 16/12)/ 10/9ft

20 V-Ups

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

Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes

The goal is to complete this workout under the time cap. If you can push to be closer to 12 minutes, that is a great goal. Focus on Wall Balls & Deadlifts and try to complete those reps in big sets.

Primary Objective: Complete within time cap Secondary Objective: Complete Wall Balls in two sets or less

Stimulus: Lower Body and Core Stamina RPE: 8/10

D: Accessories (Time permitting:
4 Sets, For Quality
:15/:15 second Copenhagen Plank
:15/:15 second Star Plank
:30 second weighted Sorenson Hold
:45 second weighted Plank Hold )

Announcements

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

A: Metcon (No Measure)

Partner training:

5 sets

10 Barbell sumo DL

10 KB swings

3-4 sets

200m DBs farmers carry

200m Wall ball carry

switch as needed

250-500m walk (cool down)