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)

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)

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

Metcon (No Measure)

Tempo bench press

5x3 at 95% from last week 5RM

****

Superset: 10 sets

12 Tall kneeling supinated shoulder to overhead

10 Hindu push-ups

****

Superset: 4 sets

12 DBs Hammer curls (together)

12 DBs kickbacks (together)

****

120 Vups

*Every break perform 12 hollow rocks *

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)

2 Sets, For Quality

30 seconds Jump Rope

6 Inchworm Push-Up

10 Bootstrap Squats w/Thoracic Rotations

:10 second Supine Grip Chin-Over Bar Hold

3-5 Banded Broad Jump

AA: Warm-up (No Measure)

1-2 Sets

3 High Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean and Push Jerk

Then.. build to 70-75% practicing quick singles

B: Weightlifting Complex (Power Clean and Push Jerk
Every 8:00 minutes, 2 Sets (16:00 minutes)
Percentage is based on your 1RM C&J
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Record 2 reps*
These reps are not TnG.
Reset between each rep. )

C: Metcon (3 Rounds for reps)

“Bear Hug”

12:00 minute EMOM

min 1: 7-10 Strict Handstand Push-Ups

min 2: 2-4 Rope Climbs

min 3: 8-12 Dual DB Hang Power Clean & Jerk (Rx50/35, S 40/25)

min 4: 50 Double Unders (A: 100 singles)

Focus on quality of movement and efficiency between movements. This is even more important with workouts that tend to have a higher degree of interference work. Primary Objective: Complete prescribed reps in 40 seconds or less

Secondary Objective: Maintain chosen rep numbers across all sets

Stimulus: Push / Pull / Shoulder Interference 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 - HGX-FIT

Metcon (No Measure)

5 sets:

8 Pendlay rows

8 DBs hammer curls (together)

5 sets:

8 BB Bent over rows

8 BB supinated rows (from the rig)

5 sets:

8 BB Yates rows

8 DBs Zottman curls

4 sets:

10/10 Fulcrum DL (core stability)