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

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

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 - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 second Medball Thoracic Opener

10 Air Squats

10 Alternating Box Step-Ups

5 Box Jumps

AA: Warm-up (No Measure)

Technical Skills + Primer

Every 2:00 minutes, 3 Sets

Set 1:

3 x

Hang Muscle Snatch

Snatch Balance

Overhead Squat

Low Hang Squat Snatch

Building loads to starting weight on the bar

B: Snatch (Every 2:00 minutes, 5 Sets
(1 Pause Snatch Below Knee + 1 Snatch)
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 1+1 reps @ 65%
Set 4: 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%

Snatch are not touch and go,
% are based off your 1RM)

C: Metcon (AMRAP - Rounds and Reps)

"Jason"

12:00 AMRAP

4* Overhead squats (Rx 115/75, S 95/65)

6 Box jump overs (Rx24/20, S 20/16″)

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

*Increase overhead squats by 2 reps each set

Goal: Get through the round of 14 Overhead squats and into the round of 16.

Primary Objective: Keep each set of Overhead squats unbroken

Secondary Objective: Keep transitions between movements under 6 seconds

Stimulus: Hip Extension Bias / Quad Stamina

RPE: 8/10

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

A: Pendlay Row (Build to a heavy 3rep
Immediately into
4 Supersets:
8 reps Pendlay 70-75%
8 reps SA DB bent over rows

**Time cap 15min***)

B: Metcon (No Measure)

6-8reps Seated straight leg shoulder press

*From the rig*

Every :90sec for 12min

***

Rest 2min

***

EMOM 10 (:50sec on/:10sec off)

Min1: Inverted row

Min2: Supinated row

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row

:30/:30 Banded Front Rack Mobility Stretch

10 Banded Goodmornings

10 Bar Kip Swings

10 Alt V-Ups

B: Metcon (Time)

"Grip and Rip"

Part A)

For Time, with a Partner

10-9-8-7-6-5-4-3-2-1

Toe to bar (A: hanging knee raises)

Power cleans (Rx135/95, S 115/75)

Each partner will complete each round, alternating full rounds. This means that partner 1 will complete 10 toes to bar + 10 power cleans then tag partner 2 to complete 10+10 then back to partner 1 for 9+9 and so on down the ladder to 1+1

Rest 3:00 minutes before starting Part B

Part B)

3000/2700m row for time with a partner

alternating 500/450m per partner

****************

Part A)

Time domain: 11:00-15:00

Time cap: 17:00 minutes

Part B)

Goal: 9:00-12:00 minutes

Time cap: 15:00 or 35:00 running time

Both Parts

Primary Objective: Part A is the primary focus of the day, The goal is to work on barbell cycling and grip

Secondary Objective: Part B, holding 1k Pace across for each interval

Stimulus: Grip / Anaerobic / Pulling

RPE: 8/10

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 - Functional Fitness

A: Warm-up (No Measure)

400m Run

into..

2 Sets, For Quality

10 Bootstrap Squats

2 Wall Walks + 10 Shoulder Taps

8/8 Single Arm KB Swing

5 Box Jumps

B: Gymnastic Skills (Bar muscle up progressions)

C: Metcon (Time)

"Cruise Control"

For time:

400m Run (A: 27/22 Cal Bike)

45 Wall balls (Rx 20/14, S 16/12)

400m Run

30 Strict handstand push-ups (strict box pike HSPU)

400m Run

15 Burpee bar muscle-ups (A: burpee jumping pull-ups)

400m Run

30 Box jump overs (Rx24/20, S 20/16″)

400m Run

45 Dual DB hang snatch (Rx35/25, S 20/10)

400m Run

Time Domain:

25:00-30:00 minutes

35:00 Cap

Primary Objective: Complete each movement in 3 minutes or less

Secondary Objective: Hold an even pace across all the 400s. This means starting out conservatively then using the run as a good recovery before coming back in to tackle the movements.

Stimulus: Chipper / Hip extension bias

RPE: 9/10

Recovery (No Measure)

Time permitting

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

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

)