Workout of the day

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21
Nov

Announcements

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

Day after thanksgiving 11/24 modified morning schedule

HomeGrown AthletX - HGX-FIT

A: Bench Press (10min to find tempo bench press 5rep max. (Work with a partner)
**
Then every 3min for 12min
5 Tempo bench press at 90% of the 5rep max you achieved above.
Tempo is :02sec down, NO pause and explode up. :01 sec rest at the top)

B: Metcon (No Measure)

5 sets

Partner 1: 10 DBs close grip floor press

Partner 2: 10 DB pullovers

5 sets

Partner 1: 20 BB supinated shoulder to overhead

Partner 2: 12 DB Bench skull crushers

20
Nov

Announcements

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)

10:00 EMOM, Alternating Minutes

min 1: 40 second Air Bike

min 2: 8 Inchworm Push-Ups

min 3: 10 Dual DB Hang Clean and Press

min 4: 10 Dual DB Front Squats

min 5: 12 Jumping Lunges

B: Push Press (Every 2:30, 4 Sets
Set 1: 7 Reps @ 75%
Set 2: 7 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%
*Record set 3 and 4 at 80%)

C: Metcon (AMRAP - Rounds and Reps)

"Fresh Out of the Oven"

8:00 AMRAP

10-8-6-4-2

Devils Press (Rx50/35, S 40/25)

13/10 Cal Row, 12/9 Cal Ski or 10/7 Cal Bike

Stimulus: Anaerobic / Muscular Stamina

RPE: 8/10

The focus today is on a high power output with the goal of getting through the round of 2 and trying to make it make to the round of 10s

Primary Objective: Complete the round of 2 Devils Press + 10/7 Calorie Echo Bike

Secondary Objective: Complete each bike in under 45

19
Nov

Announcements

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: Pendlay Row (5x5 at 85% of 1RM
between sets
10/10 DB bent over rows)

Metcon (No Measure)

5 sets

10 Barbell Yates rows

15 Banded lat pulls

*****

5 sets

10 Barbell bent over rows

10/10 DB or KB gorilla rows

*****

3 supersets

20 Barbell reverse curls

20 Barbell shoulder to overhead (strict)

*****

3 sets

“21”

10 DBs hammer curls (together)

18
Nov

Announcements

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)

2 Sets, For Quality

:30 sec Row

:15 Wall supported handstand hold

10 Down Dog Alternating Toe Taps

:20 sec Extended Reverse Plank Bridge

into..

Rowing Golf

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

*record times: Fastest we have seen is 4:01

B: Metcon (3 Rounds for reps)

Partner Conditioning

"The Devil You Know"

4 Sets, For Max Reps

5:00 minute AMRAP

12 Strict handstand push-ups

12 Synchro alt DB snatch (Rx50/35, S 40/25)

24/18 Push-ups

24/18 Cal row or ski 17/13 cal bike

-Max Synchro alt SA devils press

2:00 minute rest between sets

Goal: Achieve 1:30+ minutes on the synchro alternating devils press, which should amount to around 12-15 Reps

All work is combined reps except for the synchro reps which will be done at the same time in order for the reps to count. These are solely dictated as the DB movements today.

Primary Objective: Complete all work as prescribed with your partner in under 3:30 minutes before hitting the max effort devils press to finish.

Secondary Objective: Complete all work in even proportions.

Stimulus: Upper Body Muscular Stamina

RPE: 7/10

17
Nov

Announcements

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 minute EMOM, alternating movements

minute 1: Choice cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Burpee bar touches + :10-:15 sec Tuck L-Hang

"Barbell Complex"

3 Tall Muscle Clean

3 Front squats

3 Low hang squat clean

Load: 45/35lb, (20/15kg)

B: Clean (Every 2:00 minutes , 5 Sets
Pause clean below knee + Clean
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+

% of Squat Clean
Cleans are not touch and go
Record set 5)

C: Metcon (Weight)

"Knocking at the Door"

20:00 EMOM

Min 1: 5 Front squats, for load

Min 2: 15 Toe to bar

Min 3: Max bar facing burpees

Min 4: Rest

Front Squats, starting @ 70% of squat clean and increase today by feel

*Record heaviest front squat*

Primary Objective: Front squats, building from 70% to 80% over the course of the EMOM

Secondary Objective: Big sets on toe to bar and 10 + Burpees

16
Nov

Announcements

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)

Walk 500M or 1000M

AMRAP 12

Partner 1: High/Low farmers carry

Partner 2: Wall ball box squats

AMRAP 12

Partner 1: 12-15 Box knee tucks

Partner 2: DB hammer curls

Page 187 of 780

Workout of the day

Announcements

HomeGrown AthletX - HGX-FIT

A: Bench Press (10min to find tempo bench press 5rep max. (Work with a partner) **** Then every 3min for 12min 5 Tempo bench press at 90% of the 5rep max you achieved above. **Tempo is :02sec down, NO pause and explode up. :01 sec rest at the top)

B: Metcon (No Measure)

Announcements

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

B: Push Press (Every 2:30, 4 Sets Set 1: 7 Reps @ 75% Set 2: 7 Reps @ 75% Set 3: 5 Reps @ 80% Set 4: 5 Reps @ 80% *Record set 3 and 4 at 80%)

C: Metcon (AMRAP - Rounds and Reps)

Announcements

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (5x5 at 85% of 1RM between sets 10/10 DB bent over rows)

Metcon (No Measure)

Announcements

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

B: Metcon (3 Rounds for reps)

Announcements

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

B: Clean (Every 2:00 minutes , 5 Sets Pause clean below knee + Clean Set 1: 1+1 reps @ 65% Set 2: 1+1 reps @ 70% Set 3: 1+1 reps @ 75% Set 4: 1+1 reps @ 80% Set 5: 1+1 reps @ 80%+ % of Squat Clean Cleans are not touch and go *Record set 5*)

C: Metcon (Weight)

Announcements

HomeGrown AthletX - Legends

Metcon (No Measure)

A: Bench Press (10min to find tempo bench press 5rep max. (Work with a partner)
**
Then every 3min for 12min
5 Tempo bench press at 90% of the 5rep max you achieved above.
Tempo is :02sec down, NO pause and explode up. :01 sec rest at the top)

B: Push Press (Every 2:30, 4 Sets
Set 1: 7 Reps @ 75%
Set 2: 7 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%
*Record set 3 and 4 at 80%)

A: Pendlay Row (5x5 at 85% of 1RM
between sets
10/10 DB bent over rows)

B: Clean (Every 2:00 minutes , 5 Sets
Pause clean below knee + Clean
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+

% of Squat Clean
Cleans are not touch and go
Record set 5)