Workout of the day

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

View Public Whiteboard

Metcon (No Measure)

AMRAP 7:

2 DBs Renegade rows

2 DBs Deadlift

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 10:

2 DBs Bent over rows

2 DBs Hang power cleans

2 DBs Shoulder to overhead

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 13:

2 DBs Gorilla rows

2 DBs Thrusters

2 DBs Devil press

100M run

***Add 2 reps after each round***
DB weight 50/35#

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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

1:00 Row

1:00 Ski

1:00 Bike

into..

"Burpee Simon Says"

Position 1: Chest to Deck

Position 2: Top of the Plank

Position 3: Feet to Hands

Position 4: Top of Squat

Position 5: Jump to Sky

B: Gymnastic Skills (Ring MU and rope climb progressions)

C: Metcon (AMRAP - Rounds and Reps)

"Children of the Corn"

24:00 minute, Partner AMRAP

12 Ring muscle-ups (A: burpee pull up)

24 Deadlifts (Rx 225/155, S 165/125)

3 Rope climbs (A: strict pull ups )

24 Calorie row ski or bike or 400m run

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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

:30/:30 Banded Front Rack Stretch

20 Bear Plank Shoulder Taps

10 Barbell Upright Rows

10 Bradford Press w/lockout

B: Metcon (No Measure)

15:00 minute EMOM

min 1: *Push Press

min 2: *Front Squat

min 3: Rest

Loading is listed below for Push press and Front squat

B1: Push Press (Push Press 31x1 Tempo
Set 1: 6 Reps @ 60%
Set 2: 6 Reps
Set 3: 6 Reps
Set 4: 6 Reps
Set 5: 6 Reps Heavy for the day )

C2: Front Squat (Pause Front Squat + Front Squat
Set 1: 1+3 @ 65%
Set 2: 1+3 @ 65%
Set 3: 1+2 @ 70%
Set 4: 1+2 @ 70%
Set 5: 1+1 @ 75%

Pause 3sec on the bottom of your front squat)

D: Metcon (Time)

"Freddy Krueger"

800m Run (A: 54/44 Cal Bike)

40 Alt DB snatch (Rx50/35, S 40/25)

20 Thrusters (Rx 95/65, S 75/55)

Goal Time domain: 7:00-11:00

Time Cap: 12:00 minutes

Primary Objective: Complete the workout in under 10:00 minutes

Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB snatch or the thrusters

Stimulus: Glycolytic / Sprint Chipper

RPE: 9/10

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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

B: Gymnastic Skills (Toe to bar progression drills)

C: Metcon (Time)

"Elm Street"

Part A)

For Time

60 Double Unders (A:120 singles)

43/30 Cal Row or Ski or 30/21 Cal Bike

15 Toe to Bar

40 Double Unders (A: 80 singles)

29/20 Cal Row or Ski or 20/14 Cal Bike

15 Toe to Bar

20 Double Unders (A: 40 singles)

14/10 Cal Row or Ski or 10/7 Cal Bike

15 Toe to Bar

@ 14:00 minutes

***See "CC" for Part B AMRAP***

CC: Metcon (AMRAP - Rounds and Reps)

Part B)

6:00 minute AMRAP

24 Double Unders (A:48 singles)

12/9 Cal Row or Ski or 8/6 Cal Bike

8 Toe to Bar

Part A)

Time Domain 7:00-10:00

Time Cap: 12:00 minutes

Part B)

Goal: ~ 4 Rounds

Primary Objective: Maintain unbroken sets on the toe to bar

Secondary Objective: Increase echo bike RPM's across all sets. This also carries over into part B where we want to build paces.

Stimulus: Midline Conditioning / Aerobic Capacity

RPE: 8/10

D: Recovery (No Measure)

Time permitting

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Legends

Metcon (No Measure)

500M walk with DB or KB

***

6rds: All movements seated on the rower - Alternate every 5reps

1:30 rowing

1:00 DB shoulder to overhead

***Rest 2min

6rds: All movements seated on the rower - Alternate every 5reps

1:00 rowing

1:30 DB ground to overhead

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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

5rds

6 Strict shoulder press - 70% of 1RM

10 DBs Z press

***

4rds

10 Lu raises

100' DBs/KBs Farmers carry (70/50)

***

Accumulate 100 knee to elbow

*Every break = 20 Abmat situps