10Nov
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 )
09Nov
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
09Nov
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
09Nov
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)
08Nov
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 )
07Nov
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)
Mobility Work
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 Back Squats
11/11 Single Leg Glute Bridges
B: Weight lifting (No Measure)
20 minutes
See B1 for Overhead squats
See B2 for Back squats
B1: Overhead Squat (Tempo Overhead Squat (3131 )
3 x 6 @ 50-55%
Rest as needed between sets
Percentage is based on your 1RM
*Record heaviest 6rep*)
B2: Back Squat (Tempo Back Squat (30X2 )
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 60%
Set 3: 6 Reps @ 65%
Set 4: 6 Reps @ 65%
Rest as needed between sets
*Percentage based on 1RM*
*Record 2x6 at 65%*)
C: Metcon (4 Rounds for reps)
"Machu Picchu"
4 Sets, For Max Reps
1:45 AMRAP, 1:15 Rest
:30 second Wall Sit
5/5 Single DB Front Rack Step-Ups (Rx24/20, S 20/16″)
-Max Goblet Squats in Remaining Time
Load: (Rx70/50, S 60/40)
Goal: Have 30-45 seconds to complete Squats
Primary Objective: Complete 10+ Goblet Squats each set
Secondary Objective: Complete the Front Rack Step-Ups in ~30 seconds
Stimulus: Leg Stamina / Strength and Stability
RPE: 8/10