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 - Legends
Metcon (No Measure)
Partner workout
For 12 min
Partner 1: 100M Farmers carry (high/low)
Partner 2: Box step ups
***Rest 2min
For 12 min
Partner 1: 15 box squats
Partner 2: Wallball hold
***Rest 2min
Time remaining (Y,T,W)
15 reps each letter
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
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 - HGX-FIT
Metcon (No Measure)
6rds - Time cap 20min
8 Flat bench press (70/50)
8 Close grip bench press
8 Pullovers
10 Standing flys
***
4rds - Time cap 15min
20 BB reverse curls
20 BB shoulder to overhead
20 BB bicep curls
20 BB supinated shoulder to overhead
***
Core: EMOM10
06Nov
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
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)
Technique Warm-up
Pause Muscle Clean + Pause Power Clean + Front Squat + Split Jerk
6:00 EMOM
1+1+1+1 @ Light Load
This should be cued by the coach on at least the first two sets
B: Clean and Jerk (Every 2:00 minutes, 5 Sets
Clean and Jerk Complex
1 Pause Clean Below Knee + 1 Clean + 1 Split Jerk
Set 1: 2+1+1 reps @ 65%
Set 2: 2+1+1 reps @ 65%
Set 3: 1+1+1 reps @ 70%
Set 4: 1+1+1 reps @ 75%
Set 5: 1+1+1 reps @ 75%
*Percentages from 1RM*)
Not touch and go
C: Metcon (3 Rounds for time)
"Getting Over Grace"
Every 4:00 minutes, 3 Sets
Power Clean + 5 Shoulder to Overhead
Power Clean + 4 Shoulder to Overhead
Power Clean + 3 Shoulder to Overhead
Power Clean + 2 Shoulder to Overhead
Power Clean and 1 Shoulder to Overhead
Load: (Rx135/95, S 115/75)
Goal: Complete each set in ~2:00 minutes
Cap: 3:00 minutes / Set
Primary Objective: Complete each set as fast as possible
Secondary Objective: Maintain Push Jerks for all sets as primary movement for Shoulder to Overhead working on efficiency
Stimulus: Barbell Conditioning / Anaerobic
RPE: 7/10