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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: 30 second Jump Rope

Minute 2: 5/5 World's Greatest Stretch

Minute 3: 7 Walking Inchworm Push-Ups

Minute 4: 10 Air Squats + 10 Alternating Step-Ups

B: Back Squat (Pause Back Squat (3sec)+ Back Squat
Every 2:30 minutes, 6 Sets, Complete the following:
Set 1: 1+3 @ 65%
Set 2: 1+2 @ 70%
Set 3: 1+1 @ 75%
Set 4: 1+3 @ 65%+
Set 5: 1+2 @ 70%+
Set 6: 1+1 @ 75%+
*Record set 6*
2ndwave of reps need to be heavier)

C: Metcon (AMRAP - Rounds and Reps)

"From the Ground Up"

12:00 AMRAP

1-2-3-4-5-6.. Burpee Box Jumps (Rx24/20, S 20/16″)

2-4-6-8-10-12 Dual DB Step-Overs (Rx50/35, S 40/25)

10-20-30-40-50-60 Double Unders (A: double to singles)

Tackle this one with a steady pace and just begin the first few rounds as if they are warm-up rounds. Round of 5 reps is when the workout really starts.

Primary Objective: Complete the round of 7-14-70

Secondary Objective: Stay unbroken across step-ups and double unders

Stimulus: Leg Stamina / Quads

RPE: 8/10

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

10 rds

10 DB floor press (50/35)

10 DB standing flys

100M Farmers carry

*****

EMOM 10 (:45sec on/:15 sec off)

Min1: DB crush grip skull crushers

Min2: Diamond push-ups

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

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 )

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

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